White beans with calamari and prawns, Mediterranean style

White beans, calamari and prawns, simple and Mediterranean, just the way I like to make it.

No ratings yet

Print Recipe Pin Recipe

Prep Time 15

Cook Time 30

Total Time 45

Course Main dish, Fish and Seafood, mediterranean

Cuisine Mediderranean, Own recipe

Servings persons

Calories 432 kcal

Equipment

cooking pot
mixer / blender

Ingredients

400 gr white beans dried
450 gr calamari
12 prawns
500 ml vegetable broth
100 gr spinach fresh
1 onion
3 tomatoes
3 cloves garlic
3 tablespoon tomato sauce
1 slice white bread
3 tbl spoon olijfolie
2 laurierblaadjes
1 teaspoon sweet paprika powder
½ teaspoon spicy paprika powder
½ teaspoon grounded cumin
salt and pepper

Instructions

Soak the beans for 24 hours in advance.
Rinse the squid, prawns and tomatoes under running water.
Start by cooking the beans (+/- 40 min). Taste them and when they are done, put them in a sieve. Set aside.
Put 1 tbsp olive oil in a pan and sauté the fresh spinach leaves until they have wilted. Set aside.
For the sauce, grate the 3 tomatoes (use a coarse grater and make sure you only have the skin left… I don't use it in this dish). Grate the onion and garlic as well. Fry these 3 ingredients in a pan with oil for about 10 minutes. Add the herbs, hot and sweet paprika, cumin, bay leaves, 3 tablespoons of tomato sauce and the slice of bread. Season with salt and pepper. Add 500 ml of vegetable stock and reduce.
Use a mixer or blender to make a smooth and homogeneous sauce. Season with herbs if necessary.
Peel the prawns and remove the intestinal tract.
Add the calamari, prawns, spinach and beans to the sauce and simmer until everything is cooked. Sprinkle with some fresh coriander, parsley or lemon juice if desired, and you're done… bon appétit!

Notes

This is one of those dishes you make without thinking too much about it. White beans, squid and prawns are all you need. Legumes have played a key role in Mediterranean cuisine for centuries: simple, nutritious and always present in everyday cooking.

White beans give this dish structure and satiety. They fill you up without being heavy and form the basis of a dish that combines legumes with fish and shellfish. Squid and prawns give the dish an exceptionally rich flavour without making it complicated.

What I appreciate about this type of dish is its simplicity. No long list of ingredients (but plenty of seasoning) and no technical steps. Just good products, prepared calmly. That’s what Mediterranean cuisine is all about: cooking with what’s available, when it’s right, and without rushing.

Legumes such as white beans are part of Mediterranean culture. They are part of a cuisine that is not about trends, but about everyday cooking and good food. This dish fits in effortlessly. It is nutritious, balanced and gives you exactly that feeling of satisfaction you are looking for, without feeling heavy.

White beans with calamari and prawns are ideal if you fancy a meal with character. A dish to which you need add nothing.

Nutrition

Calories: 432kcalCarbohydrates: 55gProtein: 34gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 225mgSodium: 642mgPotassium: 1739mgFiber: 15gSugar: 10gVitamin A: 2819IUVitamin C: 23mgCalcium: 144mgIron: 7mg

Keyword easy recipes, fish dish, mediterraans recept, mediterranean fish, white beans, recipe with white beans, cooking with beans

Tried this recipe?Let us know how it was!

Download my E-book

This booklet is my culinary ode to the Mediterranean cuisine; a collection of flavors and aromas that embody my passion for cooking, intended to inspire or enrich both the experienced chef and the home cook with the simplicity and purity of Mediterranean tastes. Easy recipes, accessible to everyone, and with a broad palette of flavors.

Order here

Foodblog
by Patricia

I am Patricia, energetic 40'er, architect, business manager and food blogger. Living in Andalusia but from Flanders - Belgium. Mother of 2 active and creative kids who, together with my husband Geert, form the tasting team of the first order!
Cooking has become a passion. Everything starts with devising an original recipe and that’s when my love for food photography & styling comes across… In my blog you will get to know my healthy Mediterranean fusion cuisine!

Buen provecho!

Nieuwsbrief

Subscribe to our newsletter and stay informed about the latest news and amazing recipes.