Grilled Octopus with Celery and Cannellini Bean Salad

Dairy Free
Very Healthy
Health score
75%
Grilled Octopus with Celery and Cannellini Bean Salad
625 min.
4
580kcal

Suggestions

Ingredients

  • cups baby arugula washed
  •  bay leaf 
  •  bay leaves 
  • servings big fat finishing oil 
  •  carrots peeled
  •  carrots peeled cut into 1/2-inch lengths
  • rib celery 
  • rib celery cut into 1/2-inch lengths
  • 0.5 cup celery leaves 
  •  celery ribs light green very thin cut from the delicate inside
  • 0.5 cup chicken stock see 
  • pinch pepper red crushed
  • cup .5 can cannellini beans dried
  • cloves garlic 
  • cloves garlic smashed
  • cloves garlic smashed finely chopped
  •  juice of lemon juiced
  • servings kosher salt 
  • pound baby octopus 
  • servings olive oil extra-virgin
  • 0.5  onion spanish
  • 0.5  onion red cut in half
  • 0.5  onion red thinly sliced
  • cup red wine vinegar 
  •  bundle thyme fresh

Equipment

  • bowl
  • frying pan
  • sauce pan
  • grill

Directions

  1. To make the octopus: Coat a large saucepan with olive oil and toss in the garlic, carrot, celery and onion. Season with salt and crushed red pepper and bring the pan to a medium-high heat. Cook the veggies until they are soft and aromatic, 7 to 8 minutes.
  2. Add the vinegar and fill the pan with water. Season with salt, toss in the bay leaves and bring the water to a boil. Reduce to a simmer and simmer for 20 minutes.
  3. Add the baby octopus and simmer for 20 minutes.
  4. Remove from the liquid and let cool. (This part can sooooooo be done ahead.)
  5. To prep the salad: Coat a large straight-sided saute pan with olive oil, toss in the onions, season with salt and crushed red pepper. Bring the pan to a medium heat and cook the onions until they start to soften, 2 to 3 minutes.
  6. Add the garlic and cook for 1 to 2 minutes. Toss in the beans, chicken stock and celery and cook until the stock has reduced by a little more than half. Turn off the heat and reserve the bean mixture.
  7. Preheat the grill.
  8. Cut the heads off the octopus and cut the legs into sections of 2 legs. Oil the legs and place them on the grill to slightly char and heat up the octopus.
  9. In a large bowl, toss the arugula and celery leaves with the lemon juice and olive oil and season with salt. Divide among 4 serving plates and spoon some of the warm bean mixture onto the arugula. Arrange the legs between the plates.
  10. Drizzle with big fat finishing oil.
  11. Drain the beans from the soaking water and place in a medium saucepan. Toss in the garlic cloves, bay leaf, carrot, celery, thyme and onion.
  12. Add water to the pan until it covers the beans by about 2 inches.
  13. Put the pan on a high heat and bring the water to a boil, reduce to a simmer and simmer until the beans are very soft and tender, 35 to 40 minutes. Turn the heat off.
  14. Season the water generously with salt and let sit for 15 minutes.
  15. Drain the beans from the cooking liquid and remove the veggies, bay and thyme and discard.

Nutrition Facts

Calories580kcal
Protein21.63%
Fat47.15%
Carbs31.22%

Properties

Glycemic Index
117.42
Glycemic Load
2.58
Inflammation Score
-10
Nutrition Score
43.086087185404%

Flavonoids

Epicatechin
0.05mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
1.52mg
Luteolin
0.72mg
Isorhamnetin
2.71mg
Kaempferol
7.42mg
Myricetin
0.1mg
Quercetin
9.94mg

Nutrients percent of daily need

Calories:579.93kcal
29%
Fat:30.33g
46.66%
Saturated Fat:3.5g
21.87%
Carbohydrates:45.19g
15.06%
Net Carbohydrates:34.69g
12.61%
Sugar:5.98g
6.65%
Cholesterol:55.33mg
18.44%
Sodium:580.74mg
25.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.31g
62.62%
Vitamin B12:22.68µg
377.99%
Vitamin A:5885.49IU
117.71%
Selenium:59.07µg
84.39%
Iron:12.37mg
68.72%
Folate:264.63µg
66.16%
Manganese:1.25mg
62.57%
Vitamin K:57.46µg
54.72%
Copper:1.09mg
54.44%
Potassium:1736.53mg
49.62%
Phosphorus:426.8mg
42.68%
Vitamin E:6.38mg
42.55%
Fiber:10.5g
42%
Vitamin B6:0.79mg
39.55%
Magnesium:156.31mg
39.08%
Zinc:4.17mg
27.78%
Calcium:261.15mg
26.12%
Vitamin C:19.51mg
23.65%
Vitamin B1:0.33mg
22.2%
Vitamin B3:3.71mg
18.53%
Vitamin B2:0.22mg
13.19%
Vitamin B5:1.3mg
13.03%