Octopus Stew

Dive into the exquisite flavors of the Mediterranean with this hearty Octopus Stew, a comforting dish brimming with wholesome ingredients and bold spices. Tender pieces of octopus are gently simmered in a rich, aromatic broth made from dry red wine, crushed tomatoes, and fragrant herbs like thyme and bay leaves. A medley of caramelized onions, carrots, and celery adds depth, while smoked paprika and a touch of red chili flakes infuse the stew with subtle warmth and complexity. Perfectly suited for a cozy dinner, this seafood stew pairs beautifully with crusty bread or a bed of rice to soak up its flavorful, velvety sauce. Whether you're a seafood lover or someone looking to try something new, this simple yet elegant recipe will transport your taste buds straight to the sunny coasts of Southern Europe.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 4

Ingredients

• 2 lbs octopus, cleaned
• 3 tbsp olive oil
• 1 yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 28 oz canned whole peeled tomatoes, crushed by hand
• 1 cup dry red wine
• 2 cups fish or vegetable stock
• 2 bay leaves
• 3 fresh thyme sprigs
• 1 tsp smoked paprika
• 0.5 tsp red chili flakes (optional)
• 1 tsp salt
• 1 tsp black pepper, freshly ground
• 2 tbsp fresh parsley, chopped (for garnish)

Directions

Step 1

Rinse the octopus under cold water to clean it thoroughly and pat it dry with paper towels.

Step 2

Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat.

Step 3

Add the chopped onion, minced garlic, diced carrot, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until softened and fragrant.

Step 4

Cut the octopus into large bite-sized pieces and add it to the pot. Cook for 4-5 minutes until it begins to release its juices.

Step 5

Pour in the red wine and let it simmer for 3-4 minutes, allowing the alcohol to cook off.

Step 6

Add the crushed tomatoes, fish or vegetable stock, bay leaves, thyme sprigs, smoked paprika, chili flakes (if using), salt, and pepper. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer gently for 90-120 minutes, stirring occasionally, until the octopus is tender.

Step 8

Taste the stew and adjust seasoning as needed with additional salt and pepper.

Step 9

Remove the bay leaves and thyme sprigs before serving.

Step 10

Ladle the stew into bowls, drizzle with the remaining tablespoon of olive oil, and garnish with chopped parsley. Serve hot with crusty bread or over rice to soak up the flavorful broth.

Nutrition Facts

Serving size	2787.8 grams (2787.8g)

Amount per serving	% Daily Value*
Calories	1682

Total Fat 55.60g	71%
Saturated Fat 8.90g	45%
Polyunsaturated Fat 4.00g
Cholesterol 512mg	171%
Sodium 7057mg	307%
Total Carbohydrate 105.90g	39%
Dietary Fiber 19.20g	69%
Total Sugars 44.70g
Protein 151.00g	302%

Vitamin D 0IU	0%
Calcium 752mg	58%
Iron 65mg	362%
Potassium 6019mg	128%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.7%

Protein: 39.5%

Carbs: 27.7%