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    • Squid and Bean Stew

    Mark Sharron
    Medium difficulty
    35 minutes
    2-4
    Amount Per Serving: Calories 240; Fat 8g; Carbs 24g; Protein 12g
    Squid and Bean Stew is a delicious and hearty dish for a chilly night. Its combination of squid, white beans, and vegetables is flavoured and nutritious. This dish is easy to prepare and can be made with ingredients you likely already have in your pantry. Serve it with a side of crusty bread or a salad for a complete meal.
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    Ingredients

    • 1 tablespoon olive oil
    • 1 onion, diced
    • 2 cloves garlic, minced
    • 1 red bell pepper, diced
    • 2 cups cooked white beans (cannellini, navy, etc.)
    • 1 (14.5 ounce) can diced tomatoes
    • 1/2 cup white wine
    • 1/2 teaspoon dried oregano
    • 1/2 teaspoon dried thyme
    • 1/4 teaspoon red pepper flakes
    • 1/2 teaspoon salt
    • 1/4 teaspoon freshly ground black pepper
    • 1 pound squid, cleaned and cut into 1/2-inch rings
    • 2 tablespoons chopped fresh parsley
    • 2 tablespoons freshly squeezed lemon juice

    Method

    • To prepare Squid and Bean Stew, heat the olive oil in a large pot over medium heat.
    • Add the onion, garlic, and bell pepper. Sauté for 5 minutes, until the vegetables are softened.
    • Add the white beans, tomatoes, white wine, oregano, thyme, red pepper flakes, salt, and black pepper. Simmer for 10 minutes.
    • Add the squid and simmer for an additional 5 minutes, until the squid is cooked through.
    • Stir in the parsley and lemon juice. Serve immediately.
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