Light Stuffed Peppers in Air Fryer: here is my new summer version, light and tasty, inspired by the stuffed peppers recipe already present on the blog that many of you have loved.
This time I chose a completely vegetable filling, based on millet and chickpeas, to offer a meat-free alternative but still rich in flavor, proteins, and wellness.
The peppers are among the queen vegetables of summer: colorful, tasty, and perfect to fill with healthy and balanced ingredients.
In this recipe I cut them into boats, pre-cooked them slightly in the air fryer to soften them without using the oven, and then filled them with a creamy yet grainy mixture, based on al dente cooked millet, legumes, and Mediterranean spices. The result? A complete, nutritious, digestible dish that is much lighter than traditional versions.
Unlike my first recipe for stuffed peppers in an air fryer – which included classic ingredients like eggs and cheese – this variant focuses on grains and legumes, perfect for those following a plant-based diet or seeking a protein-rich meal without heaviness.
Additionally, it is very easy to customize with what you have in your pantry: you can add mackerel (as I did), olives, sun-dried tomatoes, light cheeses, or fresh herbs.
Those who do not own an air fryer can easily use the oven or a pan with a lid: I explain everything in the FAQs at the end of the article, along with possible millet substitutions.
If you love healthy, simple yet flavorful one-dish meals, these light stuffed peppers in an air fryer will conquer you too, perfect to enjoy warm or cold, ideal to prepare in advance for a light dinner or a lunch away from home.
This recipe fits perfectly into Mediterranean cuisine, is naturally lactose-free, and can become gluten-free with a small adjustment: I explain everything in the FAQ section.
READ THE FAQs, TIPS, AND VARIANTS AT THE END OF THE RECIPE.
OTHER INTERESTING RECIPES:
- Difficulty: Very easy
- Cost: Medium
- Preparation time: 25 Minutes
- Portions: 4People
- Cooking methods: Air Frying
- Cuisine: Creative
- Seasonality: Spring, Summer, and Fall, All Seasons
Ingredients
The ingredients are for 4 people; but I halved everything for 2.
- 2 peppers (red or yellow)
- 100 g millet, hulled
- 120 g canned chickpeas (natural)
- 100 g canned mackerel (well drained)
- leaves basil
- to taste fine salt
- extra virgin olive oil
Tools
- Air Fryer
Steps
Wash, dry, and cut the peppers in half (lengthwise). Remove seeds and filaments and grease them inside and out with a little oil. Slightly salt and cook in the air fryer at 356°F for 10-12 minutes, until they start to soften.
Cook the millet. I used the Varoma function of the Bimby and, after rinsing the millet, I put it in the basket and cooked it at Varoma with 300 ml of water and a pinch of salt for 25′ Varoma | speed 2.
Drain the millet and season with chickpeas well rinsed from the preserving liquid and drained.
Add washed and hand-torn basil.
Add well-drained mackerel.
Fill the peppers with the already cooked filling (millet + chickpeas + mackerel or other). Cook again at 356°F for 7-10 minutes, just until the surface is golden. If desired, you can also skip this step and serve them directly.
Tips for those without an air fryer:
If you don’t have an air fryer, you can use:
🔹 The traditional oven
Pre-cooking the peppers: 392°F static for 15 minutes
Final cooking with filling: 392°F for another 10-15 minutes
🔹 The non-stick pan with lid
Place the already stuffed peppers, add a finger of water, and cook covered for about 10-12 minutes on medium-low heat. Great for not turning on the oven.
Filling Variants
With fish
Natural mackerel or drained tuna
Anchovy fillets for a savory touch
With dairy (if not vegan)
Light ricotta, feta, robiola, or cottage cheese
Grated parmesan or breadcrumbs for gratin
Herbs and spices
Turmeric, paprika, black pepper, cumin
Fresh parsley, basil, mint
Extra Tips
Is the filling too dry? Add a drizzle of oil, a teaspoon of tahini, or a tablespoon of yogurt (even plant-based).
Is the filling too soft? Add breadcrumbs, oat flakes, or mashed boiled potatoes.
Want to freeze them? Freeze them already cooked and well-cooled, then reheat in an air fryer or oven as needed.
FAQ (Frequently Asked Questions)
Can I prepare the stuffed peppers in advance?
Yes, you can prepare everything in advance and store them in the refrigerator for up to 24 hours before the final cooking. Alternatively, cook them completely and reheat when needed: they are also great at room temperature or slightly warm.
Should the millet be raw or already cooked in the filling?
The millet should be cooked beforehand, just like you would with rice or couscous. You can boil it in the Bimby, in a pot, or use the “Rice Cooker” function of the TM6.
Can I replace millet with another grain?
Of course! Quinoa, couscous, bulgur, pearl barley, or even brown rice are great options. Just remember to adjust cooking times according to the chosen grain.
Is the filling vegetarian?
The basic version with millet and chickpeas is vegetarian. If you add mackerel, it becomes pescatarian. You can easily adapt it to a vegan version (read the tips).
