Chickpeas with Squid: A Simple and Healthy Recipe - Step To Health

Chickpeas with Squid: A Simple and Healthy Recipe

Do you know how to include a good portion of protein and fiber in your diet? We're going to show you with this easy-to-make chickpeas with squid dish!
Chickpeas with Squid: A Simple and Healthy Recipe

Last update: 06 August, 2021

This recipe for chickpeas with squid manages to provide essential nutrients of high quality, so it’s recommended within the context of a healthy diet.

It’s important to introduce seafood products with some frequency. Legumes are also recommended by experts.

What must be taken into account is that one of the pillars of a healthy diet is variety. The wider the spectrum of foods you introduce, the better. This reduces the risk of presenting deficits of essential nutrients and helps keep your body in tip-top shape.

Chickpeas with squid

Before getting into how to prepare the recipe, let’s talk about some of the benefits derived from its consumption. First of all, we need to emphasize how positive it is to consume legumes regularly. These products provide carbohydrates of the highest quality.

In addition, chickpeas are characterized by the presence of fiber inside them. This substance modulates the appetite, thus reducing it. This is evidenced by a study published in the European Journal of Clinical Nutrition. In this way, it’s easier to propose a low-calorie plan that allows effective control of body weight.

On the other hand, legumes stand out for their concentration in micronutrients. Among all of them, iron stands out, since it’s a key element to prevent anemia. However, its absorption is limited, especially if it’s ingested with fiber. For this reason, its consumption together with vitamin C is recommended to enhance its availability, according to research published in JAMA.

The presence of proteins of high biological value can be highlighted in squid. These nutrients are essential for proper tissue recovery.

In addition, most marine products provide a significant amount of iodine. This mineral plays a decisive role in the physiology of the thyroid gland. This is confirmed by an article published in the journal Biological Trace Element Research.

Roasted chickpeas.
Chickpeas are more versatile than you might think in gastronomy. They’re mixed with other ingredients, are part of stews, soups, and can even be eaten fried as a snack.

To know more: Seven Iodine-Rich Foods You Should Include in Your Diet


  • 2 potatoes
  • Balsamic vinegar
  • 300 grams of chickpeas
  • Extra virgin olive oil
  • 1/2 kilo of clean squid
  • Seasonings: Bay leaf, oregano, salt, parsley, garlic powder, and saffron

Step-by-step instructions

You have to start by soaking the chickpeas for 24 hours. The other option is to buy them canned and ready to use.

Once you’re done with the soaking, you’ll place the legumes in a pressure cooker for 15 or 20 minutes from the moment in which the valve goes up. Then you’ll set the chickpeas aside and their broth aside.

Next, the squids are cut into medium pieces and seasoned to sauté them later in a pot with extra virgin olive oil. When they begin to take color, add the chickpeas, a couple of bay leaves, garlic to taste, a pinch of saffron, and a couple of spoonfuls of vinegar.

Pour the broth from the cooking of the chickpeas over the chickpeas until the contents of the pot are covered. Peel the potatoes and cut them into small pieces, introducing them also in the cooking pot. Close the pressure cooker and cook for about 4 minutes from the moment the valve goes up. If you’re cooking in a traditional pot, half an hour more of cooking time will be necessary.

Once the time has elapsed, the chickpeas with squid are ready for consumption. They work well as a main dish, as they provide a good amount of nutrients. They can also be eaten as a second course, following a vegetable dish as the first course.

Cooked squid on a plate with herbs and olive oil.
Squids aren’t always the choice of households when it comes to making seafood, but it’s good to incorporate them from time to time.

Prepare chickpeas with squid

Preparing chickpeas with squid is simple. It’s a very nutritious combination that won’t take long if you have a pressure cooker.

In addition, there’s always the option of buying the chickpeas already cooked and canned. In this case, they’ll have to be incorporated at the end of the cooking process, leaving all the contents on low heat for about 5 minutes for the flavors to integrate.

Remember that experts highly recommend the inclusion of legumes and products from the sea in your diet. It’s good to eat these foods at least a couple of times a week.

Finally, bear in mind that squid can be exchanged for other similar foods, such as cuttlefish or baby squid. The flavor of the final result will be slightly modified, but the process is the same, except that the smaller pieces require a shorter cooking time.

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  • Warrilow A, Mellor D, McKune A, Pumpa K. Dietary fat, fibre, satiation, and satiety-a systematic review of acute studies. Eur J Clin Nutr. 2019 Mar;73(3):333-344. doi: 10.1038/s41430-018-0295-7. Epub 2018 Aug 30. PMID: 30166637.
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