Squid Stew

🛒 Ingredients

• Squid, fresh or frozen (cleaned) 700 g · 644 kcal
• Olive Oil 30 g · 265 kcal
• Onion, large 150 g · 60 kcal
• Garlic Cloves, minced 15 g · 22 kcal
• Canned Diced Tomatoes 400 g · 80 kcal
• Dry White Wine 100 g · 82 kcal
• Vegetable Broth (low sodium, gluten-free) 200 g · 10 kcal
• Fresh Parsley, chopped 10 g · 4 kcal

👨‍🍳 Instructions

1. Clean the squid thoroughly, separating bodies from tentacles. Cut bodies into rings and chop tentacles; pat dry.
2. Heat olive oil in a large pot or Dutch oven over medium heat. Sauté chopped onion until softened, about 5-7 minutes.
3. Add minced garlic and cook for another minute until fragrant, being careful not to burn it.
4. Stir in the diced tomatoes with their juice and dry white wine. Bring to a simmer and cook for 5 minutes, scraping up any browned bits from the bottom.
5. Add the cleaned squid to the pot, along with vegetable broth. Season with a pinch of salt and freshly ground black pepper.
6. Bring the stew to a gentle simmer, then reduce heat to low, cover, and cook for 45-50 minutes, or until the squid is very tender.
7. Taste and adjust seasoning if necessary. Garnish with fresh chopped parsley before serving.