Greek · dinner, lunch
Soupies me Spanaki (Greek Cuttlefish Stewed with Spinach)
Σουπιές μερακλίδικες
Video by Golfo in the kitchen Γκόλφω Νικολού on YouTube, in Greek · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Molluscs. Check labels on stock, sauces and spice mixes.
56 g protein and 11 g net carbs a serve from cuttlefish stewed with half a kilo of spinach per person, giving 12 g fibre and well over a day's folate, vitamin A and vitamin K.
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Ingredients 11
Method
The cook speaks Greek; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Clean the cuttlefish and cut into bite-size pieces; wash the spinach well and chop it roughly. 0:15
- Warm the olive oil in a wide pot and soften the spring onions and dill for a few minutes. 0:55
- Add the cuttlefish with the paprika and garlic powder and stir over medium heat until it gives up its liquid and starts to colour. 1:20
- Pour in the ouzo (or white wine) and let it bubble off, then cover and simmer gently until the cuttlefish is tender. 1:59
- Stir in the tomato paste loosened with a little water and season lightly with salt. 2:30
- Add all the spinach and keep turning it as it wilts, then cook uncovered, stirring now and then, until it has collapsed and most of the liquid has cooked off. 2:45
- Serve hot with lemon wedges. 4:00
Tip. Serves 4 is our estimate. Frozen cleaned cuttlefish works well; squid cooks faster. Cuttlefish is naturally salty, so salt lightly. A Lenten favourite in Greece, eaten with plenty of lemon and a little bread.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 8%
- Protein 40%
- Fat 52%
Very low carb: under 10% of the energy is from carbs.
One serve has about 75% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High2053%
2463 µg a serve, mostly from fresh spinach (98%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High293%
2634 µg a serve, mostly from fresh spinach (89%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B12 High281%
6.8 µg a serve, mostly from cuttlefish (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate High254%
1017 µg a serve, mostly from fresh spinach (95%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Selenium High213%
117 µg a serve, mostly from cuttlefish (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High177%
159 mg a serve, mostly from fresh spinach (88%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron High155%
28 mg a serve, mostly from fresh spinach (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High118%
18 mg a serve, mostly from fresh spinach (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High114%
478 mg a serve, mostly from fresh spinach (83%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 High89%
1.4 g a serve, mostly from fresh spinach (49%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High81%
1.4 mg a serve, mostly from fresh spinach (73%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High79%
3700 mg a serve, mostly from fresh spinach (75%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc High63%
7 mg a serve, mostly from cuttlefish (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium High57%
742 mg a serve, mostly from fresh spinach (67%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 1
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Golfo in the kitchen Γκόλφω Νικολού; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.