Grilled Octopus with Gigante Beans and Oregano

Gluten Free
Dairy Free
Health score
20%
Grilled Octopus with Gigante Beans and Oregano
60 min.
12
269kcal

Suggestions


Indulge in a culinary adventure with our Grilled Octopus with Gigante Beans and Oregano, a dish that beautifully marries the flavors of the sea with the heartiness of Mediterranean cuisine. This gluten-free and dairy-free recipe is perfect for those seeking a light yet satisfying meal, whether it's for a leisurely lunch or an elegant dinner gathering.

Imagine tender octopus, marinated to perfection in a rich blend of dry red wine, aromatic garlic, and fragrant spices, then grilled to achieve a delightful char. Each bite offers a burst of flavor, complemented by the creamy texture of Gigante beans, which add a wholesome touch to the dish. The fresh oregano elevates the experience, infusing the meal with a vibrant herbal note that transports you straight to the sun-kissed shores of Greece.

Not only is this dish a feast for the senses, but it also boasts a healthy caloric profile, making it a guilt-free indulgence. With a preparation time of just 60 minutes, you can impress your guests with a restaurant-quality meal right in your own kitchen. Whether you're hosting a dinner party or simply treating yourself to a special meal, this Grilled Octopus with Gigante Beans is sure to be a showstopper that leaves everyone asking for seconds!

Ingredients

  •  cinnamon sticks 
  • 1500 ml wine dry red
  •  garlic clove crushed peeled
  • pounds octopus legs frozen thawed (preferably large tentacles only)
  • tablespoons olive oil extra virgin extra-virgin divided
  • large onion quartered
  • tablespoon oregano fresh chopped
  • tablespoons red wine vinegar 
  •  turkish bay leaf 

Equipment

  • bowl
  • baking sheet
  • pot
  • grill
  • tongs

Directions

  1. Sprinkle octopus with salt and freshly ground black pepper.
  2. Heat 2 tablespoons oil in heavy large pot over medium-high heat.
  3. Add octopus to pot and cook uncovered until octopus releases its liquid and most of liquid in pot evaporates, turning occasionally with tongs, 20 to 25 minutes.
  4. Add wine, onion, garlic, cinnamon stick, and bay leaf to pot; bring to boil. Reduce heat to medium-low, cover, and simmer until octopus is very tender when piercedwith fork, about 2 hours. Using tongs, transfer octopus to rimmed baking sheet and cool. If desired, rub off outer skin from octopus and discard. DO AHEAD: Can be made 1 day ahead. Cover and chill.
  5. Prepare barbecue (medium-high heat).
  6. Cut octopus tentacles crosswise into 1/2-inch-thick slices.
  7. Place on platter and brush with 2 tablespoons oil; sprinkle with salt and pepper. Grill octopus slices until heated through, about 2 minutes per side.
  8. Transfer to bowl and add remaining 2 tablespoons olive oil, red wine vinegar, and oregano; toss to coat.
  9. Place Gigante beans in large shallow bowl. Top with octopus mixture and serve.

Nutrition Facts

Calories269kcal
Protein39.65%
Fat42.54%
Carbs17.81%

Properties

Glycemic Index
5.58
Glycemic Load
0.34
Inflammation Score
-8
Nutrition Score
17.01652178557%

Flavonoids

Petunidin
4.21mg
Delphinidin
5.3mg
Malvidin
33.27mg
Peonidin
2.35mg
Catechin
9.76mg
Epicatechin
13.52mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
0.65mg
Kaempferol
0.1mg
Myricetin
0.37mg
Quercetin
3.29mg

Nutrients percent of daily need

Calories:268.56kcal
13.43%
Fat:8.22g
12.64%
Saturated Fat:1.24g
7.73%
Carbohydrates:7.74g
2.58%
Net Carbohydrates:7.18g
2.61%
Sugar:0.56g
0.62%
Cholesterol:54.43mg
18.14%
Sodium:261.92mg
11.39%
Alcohol:13.31g
100%
Alcohol %:6.4%
100%
Protein:17.23g
34.46%
Vitamin B12:22.68µg
377.99%
Selenium:51µg
72.86%
Iron:6.28mg
34.89%
Copper:0.5mg
25.22%
Vitamin B6:0.44mg
21.87%
Phosphorus:216.71mg
21.67%
Vitamin E:2.45mg
16.36%
Zinc:1.95mg
13.02%
Potassium:425.75mg
12.16%
Vitamin B3:2.42mg
12.12%
Magnesium:36.87mg
9.22%
Vitamin C:6.87mg
8.32%
Calcium:74.2mg
7.42%
Vitamin K:7.07µg
6.73%
Manganese:0.13mg
6.53%
Vitamin B5:0.59mg
5.92%
Folate:21.56µg
5.39%
Vitamin A:178.88IU
3.58%
Vitamin B2:0.05mg
3.05%
Vitamin B1:0.04mg
2.8%
Fiber:0.56g
2.25%
Source:Epicurious