Discover the savory and hearty flavors of Garbanzas con Calamares, a delightful dish combining tender chickpeas with succulent squid. Perfect for a satisfying meal, this recipe offers a rich blend of Mediterranean ingredients and spices. Follow our step-by-step guide to create this flavorful and filling dish that's sure to impress your family and friends.

Ingredients:

- 1 cup dried chickpeas (or 2 cans of cooked chickpeas)

- 500 grams (about 1 pound) squid, cleaned and cut into rings

- 1 large onion, finely chopped

- 4 cloves garlic, minced

- 1 bell pepper, chopped

- 2 tomatoes, chopped

- 1 teaspoon smoked paprika

- 1 teaspoon ground cumin

- 1 teaspoon dried thyme

- 1 bay leaf

- 4 cups fish or vegetable broth

- 2 tablespoons olive oil

- Salt and black pepper, to taste

- Fresh parsley, chopped (for garnish)

Instructions:

Prepare the Chickpeas:

  - If using dried chickpeas, soak them overnight in plenty of water. Drain and rinse before cooking. In a pot, cover with water and cook for 1-1.5 hours until tender. Drain and set aside.

  - If using canned chickpeas, drain and rinse them.

Cook the Squid:

  - Heat olive oil in a large skillet over medium-high heat. Add the squid rings and cook for 2-3 minutes until they turn opaque. Remove from the skillet and set aside.

Prepare the Base:

  - In the same skillet, add a bit more olive oil if needed. Sauté the chopped onion and bell pepper until softened, about 5 minutes.

  - Add the minced garlic and cook for another minute until fragrant.

Build the Flavor:

  - Stir in the chopped tomatoes, smoked paprika, cumin, thyme, and bay leaf. Cook for 5 minutes until the tomatoes break down and the mixture becomes thick.

Combine and Simmer:

  - Add the cooked chickpeas and broth to the skillet. Bring to a simmer and cook for 10 minutes, allowing the flavors to meld.

Finish the Dish:

  - Return the cooked squid to the skillet and heat through for another 2-3 minutes. Season with salt and black pepper to taste.

Serve:

  - Garnish with chopped fresh parsley. Serve hot, ideally with crusty bread or over rice.

Enjoy this flavorful and hearty dish of Garbanzas con Calamares, perfect for a comforting meal.

Nutritional Values

Chickpeas (1 cup cooked, approx. 164 grams):

  - Calories: 269

  - Protein: 15 grams

  - Carbohydrates: 45 grams

  - Fiber: 12 grams

  - Fat: 4 grams

  - Vitamins & Minerals: Rich in iron, magnesium, potassium, and B vitamins.

Benefits:

  - High in Protein: Great plant-based protein source.

  - Rich in Fiber: Supports digestive health and helps maintain blood sugar levels.

  - Heart Health: Contains folate and potassium, which are beneficial for heart health.

Squid (500 grams):

  - Calories: 375

  - Protein: 75 grams

  - Carbohydrates: 6 grams

  - Fat: 3 grams

  - Vitamins & Minerals: High in vitamin B12, iron, zinc, and omega-3 fatty acids.

Benefits:

  - High in Protein: Excellent source of lean protein.

  - Rich in Vitamins: Supports nerve function, red blood cell production, and immune health.

  - Low in Fat: Contains heart-healthy omega-3 fatty acids.

Olive Oil (2 tablespoons, approx. 27 grams):

  - Calories: 239

  - Fat: 27 grams

  - Saturated Fat: 3 grams

  - Monounsaturated Fat: 20 grams

  - Vitamins & Minerals: Contains vitamin E and antioxidants.

Benefits:

  - Heart Health: Rich in monounsaturated fats, which are beneficial for cardiovascular health.

  - Anti-inflammatory: Contains antioxidants that reduce inflammation.

  - Skin Health: Vitamin E supports skin health and can protect against aging.

Onion (1 large, approx. 150 grams):

  - Calories: 60

  - Protein: 1 gram

  - Carbohydrates: 14 grams

  - Fiber: 3 grams

  - Vitamins & Minerals: Rich in vitamin C, vitamin B6, and manganese.

Benefits:

  - Antioxidant: Contains quercetin, which has antioxidant and anti-inflammatory properties.

  - Immune Support: Vitamin C boosts immune health.

  - Digestive Health: Fiber aids in digestion and can promote gut health.

Garlic (4 cloves):

  - Calories: 18

  - Protein: 1 gram

  - Carbohydrates: 4 grams

  - Fiber: 0.6 grams

  - Vitamins & Minerals: Contains vitamin C, vitamin B6, and manganese.

Benefits:

  - Immune Boosting: Garlic has compounds that enhance immune function.

  - Heart Health: Can help lower blood pressure and cholesterol levels.

  - Antimicrobial: Has natural antibacterial and antiviral properties.

Bell Pepper (1 medium, approx. 120 grams):

  - Calories: 25

  - Protein: 1 gram

  - Carbohydrates: 6 grams

  - Fiber: 2 grams

  - Vitamins & Minerals: High in vitamin C, vitamin A, and potassium.

Benefits:

  - Antioxidant: High in vitamin C and beta-carotene, which combat oxidative stress.

  - Eye Health: Vitamin A supports vision and eye health.

  - Immune Support: Vitamin C boosts the immune system.

Tomatoes (2 medium, approx. 240 grams):

  - Calories: 44

  - Protein: 2 grams

  - Carbohydrates: 10 grams

  - Fiber: 2 grams

  - Vitamins & Minerals: Rich in vitamin C, potassium, and lycopene.

Benefits:

  - Antioxidant: Lycopene helps reduce the risk of chronic diseases.

  - Heart Health: Contains potassium, which supports cardiovascular health.

  - Skin Health: Vitamin C promotes healthy skin and wound healing.

Spices (Paprika, Cumin, Thyme, Bay Leaf):

  - Calories and Nutrients: Generally low in calories but high in antioxidants and essential oils.

Benefits:

  - Paprika: Contains vitamin A and antioxidants.

  - Cumin: Supports digestion and has anti-inflammatory properties.

  - Thyme: Rich in antioxidants and has antimicrobial effects.

  - Bay Leaf: Contains vitamins A, C, and iron, and has digestive benefits.

Incorporating these ingredients into your diet provides a range of nutritional benefits, from supporting heart health to boosting immune function and aiding digestion.