Cuttlefish and Chickpea Stew
Cuttlefish and Chickpea Stew is a hearty, rustic Mediterranean dish, particularly popular in Spanish and Italian coastal cuisine. It features tender cuttlefish simmered with chickpeas, tomatoes, onions, garlic, and aromatic herbs like bay leaf and paprika, creating a rich, savory broth. The dish is a classic example of transforming humble, affordable ingredients into a deeply flavorful and satisfying meal.
🍽️ Nutrition at a glance
This stew is a well-balanced dish, offering a good mix of protein from the cuttlefish and chickpeas, complex carbohydrates from the legumes, and healthy fats from olive oil. It is a good source of fiber, iron, and vitamin C, with a rough calorie estimate of 350-450 per generous serving, depending on the amount of olive oil used.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 22 g |
| Carbs | 28 g |
| Fat | 7 g |
| Fiber | 7 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Iron | 4.5 mg |
| Potassium | 550 mg |
| Vitamin C | 18 mg |
| Vitamin B12 | 1.8 mcg |
| Phosphorus | 280 mg |
| Magnesium | 80 mg |
| Zinc | 2.8 mg |
| Vitamin B6 | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a testament to Mediterranean frugality and the tradition of 'cucina povera' (peasant cooking), where inexpensive cuts of seafood and pantry staples are combined into something greater than the sum of their parts. Nutritionally, the pairing of cuttlefish (rich in B12 and selenium) with chickpeas (a plant-based protein and fiber powerhouse) creates a synergistic meal that is both filling and nutrient-dense.
