Calamari Stew with Beans
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
ready in 13 h. 20 min.
Ready in
Calories:
207
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 207 cal. | (10 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 26.9 μg | (45 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 22 μg | (49 %) | ||
| Vitamin B₁₂ | 6.6 μg | (220 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 761 mg | (19 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 344 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams dried, white Beans
- 500 grams ready to cook Calamari
- 1 can small Tomatoes (About 480 grams)
- salt
- peppers
- 1 large onion
- 3 garlic cloves
- 1 sprig Savory
- 1 sprig thyme
- 2 Tbsps olive oil
- 2 Tbsps lemon juice
- ½ l Vegetable broth
- 75 milliliters white wine
- 1 bay leaf
Preparation steps
1.
Soak beans overnight in water. Next day, rinse in a colander and drain. Peel garlic and onion, chop both finely. Rinse calamari, pat dry and cut into bite-sized pieces. Dice tomatoes. Rinse herbs and shake dry.
2.
Heat oil in a pan and saute onion and garlic until translucent. Add calamari and saute briefly. Deglaze pan with wine and simmer down until almost all liquid has evaporated. Add tomatoes, beans and broth, season with salt, pepper and herbs. Simmer for about 40-50 minutes.
3.
Stir occasionally and add more broth, if necessary. Remove herbs and season with lemon juice to taste. Serve with white bread.
