Octopus and Ceci Bean Zuppa with Escarole, Garlic, and Chillies
Begutachtet von UK recipe editorsAuthored by UK recipe editorsUrsprünglich veröffentlicht 29. Jan 2026
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This Mediterranean octopus and chickpea zuppa is a sophisticated, heart-healthy dish that brings together tender seafood and earthy legumes. Known as ‘ceci’ in Italy, chickpeas provide a wonderful texture alongside the slow-braised octopus, while the addition of escarole and punchy Calabrian chillies creates a balanced, savoury broth. It is a vibrant, restaurant-quality meal that relies on simple, high-quality ingredients to deliver a deep, coastal flavour.
As a diabetes-friendly recipe, this soup is naturally high in fibre and lean protein, making it an excellent choice for a nutritious dinner or a lighter weekend lunch. The slow-cooking process ensures the octopus is perfectly succulent, while the garlic-infused olive oil adds a luxurious finish. Serve this comforting zuppa in warmed bowls with a final flourish of extra virgin olive oil for a truly authentic taste.
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Ingredients for Octopus and Ceci Bean Zuppa with Escarole, Garlic, and Chillies
80g dried ceci beans (chickpeas)
koscheres Salz
160ml extra virgin olive oil, plus more for finishing
6 cloves garlic, smashed with the side of a knife
Rind of 1/2 lemon, zested into strips using a vegetable peeler
2 Lorbeerblätter
1 (3- to 4-pound) octopus, defrosted, if frozen, and rinsed
1 head escarole (about 350g ), cored
3 celery stalks, thinly sliced
3 to 4 Calabrian chillies, stemmed and minced
How to make Octopus and Ceci Bean Zuppa with Escarole, Garlic, and Chillies
Zurück zum InhaltPick over the beans, removing any broken pieces and pebbles, and rinse well. Place in a bowl, add water to cover generously, and let soak for at least 2 hours or up to overnight.
Drain the beans, place in a pot, and add water to cover by about 2 inches. Bring the beans to a boil over high heat, adjust the heat to a slow simmer, and cook, uncovered, for 1 to 1 1/2 hours, or until tender. Season with 1 teaspoon salt and remove from the heat. Let cool completely, transfer the beans and their liquid to a storage container, and refrigerate overnight. Drain the beans, reserving their liquid. You should have 240 to 475ml liquid, and you will need 475ml for this recipe. If you have less than 475ml , add water to the cooking liquid to bring it to 475ml .
In a large, heavy-bottomed pot, heat 80ml the olive oil over medium heat. Stir in 3 of the garlic cloves, the strips of lemon zest, 1 bay leaf, and 2 teaspoons kosher salt and cook, stirring occasionally, for 3 minutes, or until the garlic begins to soften. Add the octopus, stir to coat it with the oil, and then weight it down with a plate or lid to ensure it does not begin to float once it starts releasing its water. Cover the pot and adjust the heat to a gentle simmer. The octopus should start slowly releasing its water, creating its own braising liquid.
Cook for about 30 minutes and check to see how much braising liquid is in the pot. If it is about 240ml or less (unlikely if you are using an uncooked whole octopus), add 240ml water. Check the tenderness and continue to cook for 30 to 50 minutes longer, or until almost completely tender. The octopus will dramatically decrease in volume. Remove the pot from the heat and allow the octopus to cool in the braising liquid for 1 hour.
Meanwhile, bring a large pot of salted water to boil. Add the escarole and cook for about 3 minutes, or until tender. Drain well and when cool enough to handle, chop the leaves coarsely and set aside.
Place a colander over a large bowl. Once the octopus has cooled for 1 hour, transfer it to the colander. Strain the braising liquid through a fine-mesh strainer into a measuring pitcher. Add any extra liquid that has drained from the octopus into the bowl to the braising liquid. You will need 240ml for the zuppa. Give the pot used to cook the octopus a quick wash and return it to the stove.
Transfer the octopus to a large cutting board. Starting at the thickest point of the tentacle, slice into 1/4-inch-thick-pieces, increasing the thickness of the pieces as the tentacle becomes narrower. Halve the head, then cut it into 1/4-inch strips. Set aside.
To prepare the zuppa, heat the remaining 80ml olive oil in the cleaned pot over medium heat. Add the remaining 3 garlic cloves, the celery, the chillies, and the remaining bay leaf and stir well. Stir in the beans and the reserved cooking liquid. Stir in the octopus and the reserved braising liquid. Heat until hot and then taste for seasoning, adding more salt if needed. Stir in the escarole and simmer for a few minutes more.
Ladle the soup into warmed bowls. Top each serving with a drizzle of olive oil. Serve immediately.
Haftungsausschluss
Obwohl alle Anstrengungen unternommen wurden, um sicherzustellen, dass die Informationen korrekt und aktuell sind, können individuelle Bedürfnisse variieren und diätetische Anforderungen können sich je nach persönlichen Gesundheitszuständen unterscheiden. Überprüfen Sie immer die Lebensmitteletiketten und Allergeninformationen, bevor Sie ein Rezept zubereiten oder konsumieren. Wenn Sie spezifische gesundheitliche Bedenken, Allergien, Unverträglichkeiten haben oder einer medizinisch verordneten Diät folgen, holen Sie sich Rat von Ihrem Hausarzt, Apotheker oder einem registrierten Ernährungsberater, bevor Sie wesentliche Änderungen an Ihrer Ernährung oder Ihrem Lebensstil vornehmen.
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29. Jan 2026 | Ursprünglich veröffentlicht
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