EatSmarter exclusive recipe

Spicy Octopus and Vegetable Salad

with Chile Pepper, Cilantro and Bell Pepper
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Spicy Octopus and Vegetable Salad

Spicy Octopus and Vegetable Salad - This is where fans of the great octopus go on their culinary quest

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Health Score:
10,0 / 10
1 hr 10 min.
ready in 2 h. 20 min.
Ready in

Healthy, because

Even smarter

Nutritional values

One serving covers three times the daily requirement of vitamin B12. Without this vitamin, many basic metabolic reactions would not work. It is also involved in the production of red blood cells in the bone marrow, so it provides fresh blood. Cuttlefish are beautifully lean, very digestible and contain plenty of protective vitamin E.

If you cook the squid the day before, you will save time when preparing the salad. You can also get it a few days in advance, freeze it and defrost it overnight in the fridge before cooking it off; freezing is supposed to make the octopus meat particularly tender.

1 serving contains
(Percentage of daily recommendation)
Calorie302 kcal(14 %)
Protein36 g(37 %)
Fat12 g(10 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.9 μg(10 %)
Vitamin E9.5 mg(79 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin10 mg(83 %)
Vitamin B₆0.7 mg(50 %)
Folate47 μg(16 %)
Pantothenic acid1.1 mg(18 %)
Biotin24 μg(53 %)
Vitamin B₁₂9.4 μg(313 %)
Vitamin C135 mg(142 %)
Potassium750 mg(19 %)
Calcium128 mg(13 %)
Magnesium87 mg(29 %)
Iron5.2 mg(35 %)
Iodine32 μg(16 %)
Zinc2.7 mg(34 %)
Saturated fatty acids1.5 g
Uric acid266 mg
Cholesterol281 mg
Development of this recipe:


3 sprigs
Octopus (about 750 grams)
5 tablespoons
Bell peppers (1 red, 1 yellow, each approx 200 grams)
Red onions (about 100 grams)
1 stalk
Celery (about 100 grams)
1 bunch
4 tablespoons
1 teaspoon

Kitchen utensils

1 Pot, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Slotted spoon, 1 Citrus juicer, 1 Plastic wrap

Preparation steps

Spicy Octopus and Vegetable Salad preparation step 1

Rinse thyme. Rinse octopus in cold water. Add octopus to a pot with enough water to completely cover. Add vinegar and lightly season with salt.

Spicy Octopus and Vegetable Salad preparation step 2

Bring to a boil skimming off foam with a skimmer. Add bay leaves and thyme and cook over medium heat for 45-50 minutes. Insert a knife into the meat and slowly slide the knife out; when it comes out easily it is ready (similar to cooking potatoes in jackets). Take octopus from the pot and let cool for about 30 minutes.

Spicy Octopus and Vegetable Salad preparation step 3

As octopus cools, cut bell peppers into quarters, remove seeds, rinse and cut into 5 mm (approximately 1/4-inch) cubes. Peel, halve and thinly slice onions.

Spicy Octopus and Vegetable Salad preparation step 4

Rinse celery, remove strings and cut into fine strips. Halve chile pepper, remove seeds, rinse and finely chop.

Spicy Octopus and Vegetable Salad preparation step 5

Cut tentacles of the octopus from the body and then cut into 5 mm thick (approximately 1/4-inch) slices, then cut body into 5 mm (approximately 1/4-inch) thick strips.

Spicy Octopus and Vegetable Salad preparation step 6

Rinse cilantro, shake dry, pluck the leaves and set about 1 tablespoon aside for garnish. Finely chop remaining cilantro. Mix chopped cilantro, vegetables and octopus pieces together.

Spicy Octopus and Vegetable Salad preparation step 7

Cut limes in half and squeeze. Add 4 tablespoons lime juice, oil, cumin, and salt and pepper to taste to the salad, mix thoroughly and cover with plastic wrap. Let stand for 30 minutes in the refrigerator to marinate. Serve garnished with cilantro leaves.