Squid and Pea Stew

By the GetYourMacros team · 10 September 2026

A classic Italian seafood dish where tender squid rings are braised with sweet peas in a light tomato sauce.

• Time 25 min
• Course Main course
• Diet Pescatarian
• Cuisine Italian
• Allergens shellfish

Ingredients (1 serving)

• 250 g Squid
• 150 g Frozen peas
• 100 g Tomato passata
• 100 ml Liquid vegetable broth
• 10 ml Extra virgin olive oil
• Garlic to taste
• Fresh parsley to taste

Quantities are for one serving: multiply by the number of people. Calories and macros are computed on the app's food database, ingredient by ingredient.

Method

1. Clean the squid and cut the mantles into rings and the tentacles into small pieces.
2. In a large pan, sauté the whole garlic clove with the olive oil over low heat.
3. Add the squid and sear for 2-3 minutes until opaque.
4. Pour in the tomato passata and half of the vegetable broth, then season with a pinch of salt.
5. Cover and simmer on low heat for 15 minutes.
6. Add the frozen peas and the remaining broth if needed; cook for another 10 minutes until the squid is tender.
7. Remove the garlic and finish with chopped fresh parsley before serving.

Tips

• Don't overcook the squid at high heat or it will become rubbery; gentle simmering is the key.
• Store leftovers in the fridge for up to 2 days; the flavors meld and it tastes even better when reheated.

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