Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Calamari Stew with Beans
1 hr 20 min., ready in 13 h. 20 min.
Time:
207
calories
Calories:
Health Score:
89 / 100
Ingredientsfor
- 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
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.
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 %) |