Calamari, Tomato & White Bean Stew
This comforting one-pot Calamari, Tomato & White Bean Stew features tender squid simmered in a rich, aromatic tomato sauce with creamy cannellini beans, creating a deeply satisfying and quick meal perfect for any weeknight.
For 4 servings
Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped yellow onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Add the minced garlic and red pepper flakes (if using) and cook for another minute until fragrant, being careful not to burn the garlic.
If using, pour in the dry white wine and bring to a simmer, scraping up any browned bits from the bottom of the pot. Let it cook for 2-3 minutes until the alcohol scent has cooked off and the liquid has reduced slightly.
Stir in the crushed tomatoes, vegetable or fish broth (or water), dried oregano, dried basil, and bay leaf. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and let it cook for 10 minutes to allow the flavors to meld.
Stir in the rinsed and drained cannellini beans. Continue to simmer gently, uncovered, for another 5 minutes, allowing the beans to warm through and absorb some of the sauce's flavor.
Increase the heat to medium-low. Add the cleaned squid rings and tentacles to the simmering sauce. Stir gently to ensure the squid is submerged.
Cover the pot and simmer gently for 15-20 minutes, or until the squid is tender. Squid becomes tough if cooked too briefly or too long; 15-20 minutes is the sweet spot for a stew.
Remove the bay leaf. Season the stew with salt and black pepper to taste. If desired, add a final drizzle of extra virgin olive oil.
Ladle the hot stew into bowls. Garnish generously with fresh chopped parsley. Serve immediately with crusty bread for dipping.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Squid Tenderness: Squid is either cooked very quickly (1-2 minutes) or slowly (15-20+ minutes) to achieve tenderness. For this stew, the longer, slow simmer is key. Avoid cooking it for an intermediate time (e.g., 5-10 minutes), which can make it rubbery.
- 2Flavor Depth: Using a good quality crushed tomato and a splash of dry white wine can significantly enhance the depth of flavor in the stew.
- 3Bean Choice: While cannellini beans are traditional, great northern beans or even chickpeas can be substituted for a slightly different texture and flavor profile.
- 4Pre-cleaned Squid: To save prep time, purchase pre-cleaned squid. If cleaning yourself, ensure all internal organs, the clear quill, and the skin are removed.
Adapt it for your goals.
Spicy Kick
Add a diced jalapeño or serrano pepper along with the onion, or increase the red pepper flakes for more heat.
Mediterranean VeggiesMediterranean Veggies
Stir in chopped bell peppers (red or yellow) or a handful of fresh spinach during the last 5 minutes of cooking for added nutrients and color.
Herb Garden FreshnessHerb Garden Freshness
Replace dried herbs with fresh ones (e.g., 1 tbsp fresh oregano, 1.5 tbsp fresh basil), adding them in the last few minutes of cooking to preserve their vibrant flavor.
Why this is on our healthy list.
Lean Protein Source
Squid is an excellent source of lean protein, essential for muscle repair, growth, and overall body function, without the high fat content of some other meats.
Rich in Omega-3 Fatty Acids
Calamari provides beneficial omega-3 fatty acids, which are known to support heart health, reduce inflammation, and contribute to brain function.
Fiber-Packed
White beans are a fantastic source of dietary fiber, aiding in digestion, promoting satiety, and helping to regulate blood sugar levels.
Frequently asked questions
Yes, frozen squid works perfectly. Thaw it completely in the refrigerator overnight or under cold running water before adding it to the stew. Ensure it's well-drained.
