Grilled Octopus with Kale, Tomatoes, and Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Octopus with Kale, Tomatoes, and Beans
45 min.
6
414kcal

Suggestions


Indulge in a culinary adventure with our Grilled Octopus with Kale, Tomatoes, and Beans—a dish that beautifully marries the ocean's bounty with vibrant, wholesome ingredients. This recipe is not only a feast for the eyes but also a celebration of health, boasting a perfect score of 100 on our health scale. Whether you're a seasoned chef or a cooking novice, this dish is designed to impress and nourish.

Imagine tender, grilled octopus, perfectly charred and bursting with flavor, served atop a bed of sautéed kale, sweet roasted tomatoes, and hearty beans. Each bite is a delightful combination of textures and tastes, enhanced by a zesty coriander vinaigrette that ties everything together. This dish is not only vegetarian and vegan-friendly but also gluten-free and dairy-free, making it an excellent choice for a variety of dietary preferences.

Ready in just 45 minutes, this recipe is perfect for lunch, dinner, or any gathering where you want to impress your guests with something unique and delicious. With only 414 calories per serving, you can enjoy a satisfying meal without the guilt. So fire up the grill and get ready to savor the flavors of the Mediterranean with this exquisite dish that promises to be a showstopper at your table!

Ingredients

  • teaspoons coriander seeds 
  • 1.5 cups pinto beans dried cooked
  • cup wine dry white
  • sprig rosemary leaves fresh
  • heads garlic separated unpeeled
  • pound kale 
  • servings pepper black freshly ground
  • tablespoons olive oil extra virgin extra-virgin divided ()
  •  plum tomatoes cored
  • 0.3 cup red wine vinegar 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • pot
  • roasting pan
  • grill
  • rolling pin

Directions

  1. Place octopus and wine in a large pot. Peel 2garlic cloves; add to pot.
  2. Add enough waterto cover by 2". Bring to a boil, reduce heat tomedium, and simmer until octopus is tender,about 1 hour.
  3. Transfer to a plate; let cool.
  4. Cutoctopus into 4" pieces.
  5. Remove as much ofslippery outer purple coating as possiblewithout removing suction cups.
  6. Meanwhile, preheat oven to 500°F.
  7. Placeremaining garlic cloves and rosemary in alarge roasting pan.
  8. Add whole tomatoes,drizzle with 3 tablespoons oil, and season lightlywith salt and pepper. Toss to coat. Roast30 minutes, stirring occasionally, untiltomatoes are blistered and slightly charred.
  9. Let cool. Peel garlic.
  10. Toast coriander seeds in a small skilletover medium heat, stirring often, untilaromatic and slightly darkened in color,about 3 minutes.
  11. Let cool.
  12. Place in a resealableplastic bag. Using a rolling pin or thebottom of a skillet, coarsely crush seeds.
  13. Whisk together coriander, 3/4 cup oil, andvinegar in a small bowl. Season vinaigretteto taste with salt and pepper. Set aside
  14. Heat remaining 2 tablespoons oil in anotherlarge pot. Working in batches, add kale andcook until softened and slightly browned,adding additional oil by tablespoonfulsif dry. Season to taste with salt.
  15. Transferkale to a large bowl and toss with 1/4 cup ofcoriander vinaigrette.
  16. Prepare a medium-hot fire in a charcoalgrill, or heat a gas grill to medium-high.Warm 3 cups cooked beans in a small potwith 1/4 cup of vinaigrette. Toss octopuswith half of remaining vinaigrette; grill untilcharred, about 3 minutes per side.
  17. Divide tomatoes, garlic, kale, and beansamong plates. Top with grilled octopus,drizzle with some vinaigrette, and season totaste with salt and pepper.

Nutrition Facts

Calories414kcal
Protein17.95%
Fat35.41%
Carbs46.64%

Properties

Glycemic Index
31
Glycemic Load
10.76
Inflammation Score
-10
Nutrition Score
46.260869751806%

Flavonoids

Malvidin
0.02mg
Catechin
2.75mg
Epigallocatechin
0.02mg
Epicatechin
0.29mg
Hesperetin
0.16mg
Naringenin
0.58mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
53.52mg
Kaempferol
107.36mg
Myricetin
0.23mg
Quercetin
51.86mg

Nutrients percent of daily need

Calories:413.94kcal
20.7%
Fat:16.05g
24.69%
Saturated Fat:2.17g
13.55%
Carbohydrates:47.57g
15.86%
Net Carbohydrates:29.27g
10.64%
Sugar:4.94g
5.49%
Cholesterol:0mg
0%
Sodium:134.2mg
5.83%
Alcohol:4.12g
100%
Alcohol %:1.28%
100%
Protein:18.3g
36.61%
Vitamin K:899.61µg
856.77%
Vitamin A:23175.28IU
463.51%
Vitamin C:226.61mg
274.67%
Manganese:2.36mg
118.24%
Folate:403.94µg
100.99%
Fiber:18.3g
73.21%
Calcium:667.94mg
66.79%
Vitamin B2:0.92mg
54.2%
Potassium:1696.47mg
48.47%
Magnesium:177.9mg
44.48%
Vitamin B1:0.65mg
43.15%
Iron:6.85mg
38.04%
Vitamin B6:0.75mg
37.39%
Phosphorus:365.82mg
36.58%
Copper:0.63mg
31.63%
Selenium:17.22µg
24.6%
Vitamin E:3.62mg
24.14%
Vitamin B3:3.75mg
18.75%
Zinc:2.31mg
15.42%
Vitamin B5:0.72mg
7.15%
Source:Epicurious