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EatSmarter exclusive recipe

Spicy Vegetable Stew

with Calamari and Tomatoes

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Spicy Vegetable Stew

Spicy Vegetable Stew - Incredibly full of flavor—give it a try!

Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
260
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie260 kcal(12 %)
Protein25 g(26 %)
Fat6 g(5 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage17.5 g(58 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.5 μg(3 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.6 mg(50 %)
Folate97 μg(32 %)
Pantothenic acid1.1 mg(18 %)
Biotin15.9 μg(35 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C34 mg(36 %)
Potassium1,018 mg(25 %)
Calcium180 mg(18 %)
Magnesium140 mg(47 %)
Iron5.1 mg(34 %)
Iodine22 μg(11 %)
Zinc2.6 mg(37 %)
Saturated fatty acids1.1 g
Uric acid190 mg
Cholesterol75 mg
Recipe development: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 4 servings
4
large Tomatoes (about 100 grams)
1 stalk
Leek (about 250 grams)
2
small Onions
2
7 ounces
Broad bean (frozen)
9 ounces
4 sprigs
2 tablespoons
1 cup
White wine (or broth)
1
2
Calamari (about 100 g, ready to cook)
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Product recommendation

Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve, 1 Parchment paper, 1 Wooden spoon

Preparation steps

Step 1/11
Spicy Vegetable Stew preparation step 1

Rinse the tomatoes and cut out the stems. Coarsely chop tomatoes, season with salt and pepper and place on a baking sheet lined with parchment paper. Bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) for about 30 minutes.

Step 2/11
Spicy Vegetable Stew preparation step 2

Meanwhile, cut leek in half lengthwise and rinse thoroughly. Cut leek into 1 cm (approximately 1/2-inch) wide strips. Peel and chop onions and 1 clove of garlic.

Step 3/11
Spicy Vegetable Stew preparation step 3

Pour boiling water over broad beans, let it stand briefly and then strain.

Step 4/11
Spicy Vegetable Stew preparation step 4

Remove beans from skins.

Step 5/11
Spicy Vegetable Stew preparation step 5

Trim, rinse and drain Romano beans. Cut into 1 cm (approximately 1/2-inch) wide pieces. Rinse the parsley, shake dry, pluck off the leaves and chop finely.

Step 6/11
Spicy Vegetable Stew preparation step 6

Heat 1 tablespoon of olive oil in a  pot. Sauté leek, onions and garlic over medium heat until translucent, about 8 minutes.

Step 7/11
Spicy Vegetable Stew preparation step 7

Pour in white wine, bring to a boil over high heat and let simmer for about 5 minutes.

Step 8/11
Spicy Vegetable Stew preparation step 8

Add the tomatoes, chopped parsley and bay leaf to the pot. Pour in water so that the vegetables are covered by liquid by about 1 cm (approximately 1/2 inch). Bring to a boil and cook covered on low heat for about 10 minutes.

Step 9/11
Spicy Vegetable Stew preparation step 9

Add Romano beans and broad beans and cook everything for another 15 minutes.

Step 10/11
Spicy Vegetable Stew preparation step 10

Peel and chop the remaining garlic. Rinse the calamari, pat dry and cut into small pieces. Mix with the garlic.

Step 11/11
Spicy Vegetable Stew preparation step 11

Add salt and pepper and 1 pinch paprika to the vegetable stew. Heat the remaining olive oil in a heavy pan. Fry the calamari for 2 minutes, turning occasionally. Season with salt and pepper. Add calamari to the vegetable stew, or top each bowl with calamari.

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