Squid & pinto bean stew with garlic toasts

A bowl of food on a plate 7-A-Day Recipes

Preparation and cooking time

  • Prep:15 mins
  • Cook:1 hr and 40 mins
  • plus soaking overnight
  • More effort
  • Serves 4

Slow cook squid with paprika, tomato and pinto beans for a robust one-pot meal filled with tender shellfish. Serve with garlic bread on the side

Nutrient Unit
kcal 525
fat 12g
saturates 2g
carbs 54g
sugars 20g
fibre 7g
protein 49g
salt 1.2g


  • 175g dried pinto bean , soaked overnight
  • 2 large onions , 1 halved, 1 finely chopped
  • 4 carrots , peeled, 1 left whole, 3 cut into rounds
  • 4 sticks of celery , 2 halved, 2 diced
  • 1 bay leaf
  • 2 tbsp olive oil , plus 2 tsp
  • 4 garlic cloves , 3 finely chopped, 1 left whole
  • 800g prepared squid and tentacles, cleaned and the body cut into thick rings, the wings halved, tentacles left whole
  • 1 tbsp tomato purée
  • 1 thyme sprig
  • 680g jar passata
  • 500g pot fresh chicken stock
  • 2 thick slices of brown bread , cut into quarters diagonally
  • ¼ tsp smoked sweet paprika
  • wilted greens , to serve (optional)
Lentil & sweet potato curry


  • STEP 1

Drain the pinto beans, rinse in water and put in a large saucepan. Add the halved onion, whole carrot and halved celery sticks, then cover with water and add the bay leaf. Bring to the boil, skim off any scum, turn down the heat and simmer until totally tender, for around 1 hr. When done, drain, discarding the bay leaf and cooked veg. Put the beans to one side until ready to use.

  • STEP 2
Smoky hake, beans & greens

Meanwhile, heat a flameproof casserole dish with 2 tbsp oil. Toss in the remaining onion, carrot, celery and the chopped garlic. Fry gently for 15 mins until the vegetables are tender. Stir through the squid, tomato purée and thyme sprig. Cook for a min or two, then pour over the passata and chicken stock. Bring to the boil, turn down the heat, pop on the lid and simmer for 45 mins, stirring occasionally. Take off the lid and cook down for 30 mins.

  • STEP 3
Lamb with buckwheat noodles & tomato dressing

Heat oven to 220C/200C fan/gas 7. Stir the beans into the squid and cook until the squid is totally tender and the sauce has thickened. Meanwhile, put the bread on a baking sheet. Mix the remaining oil with paprika and seasoning, then drizzle over the bread and put it in the oven, cooking for a few mins each side until golden and crisp. Rub the oil side with the whole garlic clove. Scatter parsley over the stew and serve with the garlic toasts and some wilted greens, if you like.

Chickpea patties with carrot & raisin salad
Rate article
( No ratings yet )