Spicy Vegetable Stew
A spicy vegetable stew with calamari and tomatoes: almost no fat, but plenty of fiber and flavor. You feel fuller for longer.
Ingredients
- 400 g large tomatoes (4 large tomatoes)
- Salt
- Pepper
- 250 g leeks (1 stalk)
- 2 small onions
- 2 Garlic cloves
- 200 g thick beans (frozen)
- 250 g sliced beans
- 4 sprigs Parsley
- 2 tbsp olive oil
- 250 ml white wine (or broth)
- 1 bay leaf
- 2 calamari tubes (about 100 g each, pre‑cooked)
- paprika powder (sweet)
Instructions
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1.
Wash the tomatoes and cut off the stem ends. Roughly cube the tomatoes, season with salt and pepper, and spread them on a baking sheet lined with parchment paper. Roast in a preheated oven at 200 °C (180 °C fan‑forced, gas: level 3) for about 30 minutes.
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2.
Meanwhile clean the leek, halve it lengthwise, and wash thoroughly. Cut the leek into strips about 1 cm wide. Peel and chop one onion and one garlic clove.
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3.
Pour boiling hot water over the thick bean kernels, let stand briefly, then drain.
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4.
Press the bean kernels out of their pods.
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5.
Clean, rinse, and drain the sliced beans. Cut them into pieces about 1 cm wide. Wash the parsley, shake dry, pluck the leaves, and finely chop.
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6.
Heat 1 tbsp olive oil in a soup pot. Sauté the leek, onion, and garlic over medium heat for about 8 minutes until translucent.
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7.
Add the white wine, bring to a boil on high heat, then reduce for about 5 minutes.
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8.
Add the tomatoes, chopped parsley, and bay leaf to the pot. Pour enough water so that the vegetables are covered by about 1 cm of liquid. Bring to a boil, then cover and simmer gently for about 10 minutes.
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9.
Add the beans and bean kernels and continue cooking for another 15 minutes.
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10.
Peel and chop the remaining garlic. Wash the calamari tubes, pat dry, cut into small pieces, and mix with the garlic.
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11.
Season the stew with salt, pepper, and a pinch of paprika powder. Heat the remaining olive oil in a heavy skillet. Fry the calamari pieces for 2 minutes while turning them, seasoning with salt and pepper. Serve the stew in portion bowls and arrange the calamari on top.
