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Air-Fryer Mediterranean Quinoa Stuffed Peppers
Deliciously vibrant bell peppers stuffed with a Mediterranean-inspired quinoa filling, making a wholesome and satisfying meal.
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.
Ingredients
- 4 large bell peppers (any color)
- 1 cup cooked quinoa
- 1 cup diced tomatoes (canned or fresh)
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped olives (kalamata or green)
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 2 tablespoons olive oil
Cooking Steps
Preheat the air fryer to 190°C (375°F).
Cut the tops off the bell peppers and remove the seeds and membranes.
In a mixing bowl, combine the cooked quinoa, diced tomatoes, feta cheese, olives, oregano, garlic powder, salt, and pepper. Stir until well mixed.
Drizzle the insides of the bell peppers with olive oil, then fill each pepper with the quinoa mixture, packing it in lightly.
Place the stuffed peppers in the air fryer basket upright. Air fry at 190°C (375°F) for 15 minutes.
At the 7-minute mark, shake or gently rotate the basket for even cooking.
Once cooked, carefully remove the peppers and let them cool for a few minutes before serving.
Optional Enhancements
- Replace quinoa with brown rice or couscous for a different grain.
- Use goat cheese instead of feta for a tangier flavor.
- Add diced zucchini or spinach to the filling for extra veggies.
Plant & Growing Tips
Bell Peppers
- Start bell pepper seeds indoors 8-10 weeks before the last frost, then transplant to a sunny spot with well-drained soil.
- Provide consistent moisture and feed with a balanced fertilizer once fruits begin to set.
Tomatoes
- Plant tomato seedlings in full sun in rich, well-draining soil after all danger of frost has passed.
- Stake or cage indeterminate varieties early to support heavy fruit production.
Natural Pest Control
- Inspect plants regularly and hand-pick any tomato hornworms or pepper weevils.
- Use row covers for young plants to protect against flea beetles.
- Companion plant basil near tomatoes to deter tomato hornworms and flies.
- Spray aphids off with a strong stream of water or use neem oil as an organic treatment.
Harvest
Bell Peppers
- Pick peppers when they reach full size and their mature colour (red, yellow, orange), feeling firm to the touch; leaving them longer enhances sweetness.
Tomatoes
- Harvest tomatoes when they are fully coloured and slightly soft to the touch, twisting them gently off the vine.
Storing & Freezing
Store leftovers in an airtight container in the refrigerator for up to 3 days. To freeze, wrap each stuffed pepper tightly and store in the freezer for up to 3 months. Reheat in the air fryer at 180°C (350°F) for about 10-12 minutes until warmed through.
