Cannellini Bean, Calamari And Chorizo Salad
Make this easy recipe with simple ingredients from your online groceries shopping into one of your signature dishes. Serve it to friends at a barbecue or informal lunch and they’ll forever associate the combination of Mediterranean flavours, seafood and satisfying Cannellini beans with good times at your place.
In fact, we would go so far as to say that the Cannellini beans in this recipe are the star ingredient. They’re a rich source of protein, providing 17 grams per 170 grams serving. This makes them one of the easiest ways for anyone following a plant-based diet to get good supplies of this essential compound.
These nutrient-packed beans are also full of fibre, essential for the healthy functioning of your digestive system.
This combination of protein and fibre will mean you feel fuller for longer, so they’re the obvious choice for anyone wanting to lose a bit of weight.
There just isn’t enough space to talk about all the good things that Cannellini beans have to offer. Suffice to say that they are also packed full of vitamins and minerals and should really be promoted to the status of superfood!
Let’s move on to the calamari. In case you didn’t already know, calamari is the Italian word for squid and is derived from the Latin word for “ink pot”, in reference to this aquatic animal’s ability to project ink when it feels threatened.
In fact, even the ink is used in many Mediterranean dishes to add colour to risotto and pasta dishes.
The meat has a mild and slightly sweet flavour, and just like the Cannellini beans, it’s high in protein. It only requires a short cooking time, so is an ideal ingredient when you want a stunning dish that doesn’t need lengthy preparation.
The olive oil, garlic, tomatoes, chorizo and herbs add to the Mediterranean vibe while the chilli provides that little something to make this dish memorable and extra special.
This recipe has a bit of a kick but you can adjust the chilli quantity or leave out the seeds to suit your taste. It works beautifully as part of a barbecue buffet, and I also love serving it as a weekend lunch.
Ingredients
- 150 ml Extra virgin olive oil
- 1 Onion (chopped)
- 1 Red chili (finely sliced)
- 2 Cloves of garlic (finely sliced)
- 1 Bay leaf
- Sea salt and freshly ground black pepper
- 200 g Hot chorizo sausage (sliced)
- 600 g Canned cannellini beans (drained)
- 400 g Can chopped tomatoes
- 2 tablespoons tomato paste
- 2 1/2 tablespoons Sherry vinegar (plus an extra splash)
- 2 handfuls Coriander leaves
- 350 g Cleaned calamari with tentacles (cut into thin strips and tentacles cut in half)
- 1 Green chili (seeded and finely sliced)
- 2 handfuls Basil leaves (torn)
- 3 Green onions (sliced diagonally)
- 1 handful Flat-leaf parsley leaves
- 1 Lemon (juiced)
Instructions
- Heat 3 tablespoons olive oil in a medium frying pan over medium heat. Add the onion, red chilli and half the garlic, then add the bay leaf, salt and pepper and cook for 4 minutes. Stir in the chorizo and cook for 6 minutes, then add the cannellini beans, tomatoes, tomato paste, vinegar and 100 ml water and simmer until the liquid is absorbed.
- Roughly chop half the coriander and stir it into the bean mixture. Keep warm.
- Heat a splash of the remaining olive oil in a large frying pan over high heat. Add the calamari and cook, stirring, for 2 minutes. Add the green chilli, remaining garlic, half the basil and a splash of vinegar and cook, stirring, for about 30 seconds.
- Transfer the mixture to a large bowl. Stir in the green onion, parsley, remaining basil and coriander. remaining olive oil and half the lemon juice.
- Spread the beans on a platter and top with the calamari mixture. Pour the remaining lemon juice over the calamari and serve immediately.
Find Mediterranean ingredients in your grocery delivery in Melbourne
Find the Mediterranean-inspired ingredients you need to rustle up this delicious salad in your grocery delivery in the Melbourne area.
Start your online food shopping by browsing what we have in store for you at Local Food Market Co. We bring together your favourite food retailers in one place so you can get all your shopping done in one easy hit. It’s just like shopping at your local food market – but from the comfort of your home!
Your fresh and store cupboard products will then be brought directly to your door, making this the freshest, easiest shopping experience in Melbourne ever!
