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Recipe Category / Legumes / Beans
Chickpea and Vegetable Stew with Fried Calamari
Chickpea and Vegetable Stew with Fried Calamari
Method
  • In a large bowl, add the chickpeas and enough cold water to cover them. Add a pinch of salt. Cover with plastic wrap and allow them to soak overnight. Do not refrigerate.
  • The following day, rinse them under running water. Strain and place in a pot full of water. Boil for ½ an hour over medium to high heat. Do not add any salt.
  • You want them to soften but not cook completely since they will be cooked further.
  • Heat a tall pot over high heat. When it gets very hot, add 3 tablespoons of olive oil. Sauté the sliced onion. Lower heat to medium and stir with a wooden spoon until they turn golden.
  • Finely chop the leek and add it to the pot. Chop the carrot into 3x3 cm cubes and add it to the pot. Stir. Mince the garlic and add it. Add the sugar, salt and pepper. Finely chop the thyme (only the leaves) and add them to the pot. Stir again. Add the chickpeas and the can of chopped tomatoes. Stir to combine. Add enough hot water to cover all of the ingredients. If you want a juicier sauce, add another 1-2 cups of hot water.
  • I’m adding enough to just cover the ingredients because I want a thick sauce. Add the bouillon cube. Lower the heat to medium-low and simmer for 20 minutes.
  • If you are using frozen calamari, strain them on a towel so they don’t have any moisture. To prepare the calamari, generously season the flour with salt and pepper. Dredge the calamari in the flour and tap to remove excess flour. Fry in a generous amount of hot oil.
  • Serve the dish in a large platter. Place the chickpea mixture on the bottom and add the calamari over the top.
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Nutritional
Chart

Nutrition information per portion

250
Calories (kcal)
13 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

6.3
Total Fat (g)
9 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.1
Saturated Fat (g)
6 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

22.8
Total Carbs (g)
9 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

4.9
Sugars (g)
5 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

22.4
Protein (g)
45 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

5.2
Fibre (g)
21 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.5
Sodium (g)
8 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.