EatSmarter exclusive recipe

Spicy Vegetable Stew

with Calamari and Tomatoes
5
Average: 5 (2 votes)
(2 votes)
Spicy Vegetable Stew

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

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Health Score:
9,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
260
calories
Calories

Healthy, because

Even smarter

Nutritional values

There is hardly any fat, but  lmost 60 percent of your daily requirement of fiber in this vegetable stew.

For this vegetable stew, you can replace the string beans with other green beans as you wish. And instead of the broad beans, you can also use canned beans.

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(43 %)
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(33 %)
Saturated fatty acids1.1 g
Uric acid190 mg
Cholesterol75 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 large tomatoes
salt
peppers
1 stalk Leeks
2 small onions
2 garlic
7 ounces Fava bean (frozen)
9 ounces Romano bean (string bean)
4 sprigs parsley
2 tablespoons olive oil
1 cup white wine (or broth)
1 bay leaf
2 Calamari (3-4 oz., ready to cook)
sweet ground paprika
How healthy are the main ingredients?
tomatosaltLeekoniongarlicparsley
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

1.
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 a preheated oven at 375°F for about 30 minutes.

2.
Spicy Vegetable Stew preparation step 2

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

3.
Spicy Vegetable Stew preparation step 3

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

4.
Spicy Vegetable Stew preparation step 4

Remove beans from skins.

5.
Spicy Vegetable Stew preparation step 5

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

6.
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.

7.
Spicy Vegetable Stew preparation step 7

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

8.
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 approximately 1/2 inch. Bring to a boil and cook covered on low heat for about 10 minutes.

9.
Spicy Vegetable Stew preparation step 9

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

10.
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.

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.