Stuffed Squid With Rice + Vegetables

Ingredients

• 600 g (1 large or 2 smaller)squid
• A generous splash, plus a splasholive oil
• As neededtoothpicks
• ½ medium (80 g), mincedred onion
• ½ small (20 g), finely choppedspring onion
• ½ (30 g), finely choppedlong sweet green pepper
• 2 large cloves, mincedgarlic
• ½ small (50 g), grated coarselycourgette
• ½ small (60 g), grated coarselycarrot
• ½ small stick (30 g), finely choppedcelery
• 75 g (⅓ cup)round short-grain white rice
• ½ large (120 g), finely dicedtomato
• 1 cup (250 g)tomato passata
• 1 teaspoonsweet red pepper
• 1dried bay leaf
• 1 cupwater, for the filling
• 2 cupswater, for the sauce
• To tastesalt
• To tasteblack pepper

Instructions

1. 1

   Prepare the squid

   Separate the head from the body and cut the head off at the base of the legs. Discard the head, keep the legs, chop them finely and put them in a bowl.

2. 2

   Clean the bodies

   Remove the contents from the squid bodies and rinse them well. Peel away any outer skin, if present, then leave the bodies in a strainer to drain.

3. 3

   Cook the tentacles

   For the stuffing, heat a generous splash of olive oil in a non-stick frying pan over high heat. Add the chopped legs, reduce the heat to medium and cook for 2–3 minutes.

4. 4

   Soften the vegetables

   Add both onions, the green pepper and garlic. Cook until they begin to soften, then add the courgette and carrot and cook until softened.

5. 5

   Simmer the rice

   Add the celery and rice, followed by the diced tomato and 1 cup of water. Season with salt and pepper, lower the heat, cover and simmer until the rice has absorbed all the water.

6. 6

   Cool the filling

   Remove the pan from the heat and leave the stuffing to cool slightly.

7. 7

   Fill the squid

   Spoon the filling into the squid bodies, leaving about 2 cm (1 inch) of space at the top. Do not pack them too tightly; there should be enough room for the filling.

8. 8

   Secure the openings

   Close the top of each squid with one or two toothpicks to hold the filling in. Keep any leftover rice stuffing to serve alongside.

9. 9

   Start the sauce

   For the sauce, heat a splash of olive oil in a medium-sized cooking pot over high heat. Add the remaining red onion, lower the heat to medium-low and cook until softened without browning.

10. 10

    Brown the squid

    Add the stuffed squid and cook for 2–3 minutes, turning it occasionally.

11. 11

    Simmer in passata

    Add the passata, 2 cups of water, sweet red pepper and bay leaf. Season lightly with salt and pepper, cover the pot and simmer over medium heat (medium-low on a gas stove) for about 50 minutes to 1 hour, until the sauce has thickened.

12. 12

    Rest and serve

    Take the pot off the heat and leave the squid to rest in the sauce for at least 20 minutes. Slice to serve, with hot red pepper or red pepper flakes on top if you like.

What is stuffed squid with rice?

Stuffed squid is a Greek-style dish in which squid bodies are filled and gently cooked in a seasoned sauce. Rice and finely chopped vegetables make a hearty filling, while the tentacles add flavour and use more of the squid. In this version, tomato passata becomes a rich sauce for serving with the sliced squid and bread.

Nutrition and macros by portion

The nutrition label shows one serving as written: 528 calories, 54g protein, 66g carbs, 5g fat.

The rice and vegetables provide most of the carbohydrates, while the squid supplies most of the protein. Olive oil contributes fat, and the tomato-based sauce adds flavour and moisture. Serve with a generous portion of vegetables or salad, and add bread according to how filling you want the meal to be.

Build flavour in the filling

Tentacles first: cooking the chopped legs briefly in olive oil gives them a head start before the vegetables go in. Keep the heat at medium after adding them so they cook without scorching.

Vegetables next: the onions, pepper and garlic soften before the grated courgette and carrot are added. The rice then simmers with celery, tomato and water, absorbing their flavour as it cooks.

Fill without overpacking

Leave a gap: stop filling about 2 cm from the top of each body. Rice expands as it cooks, so tightly packed squid can split or push filling out.

Secure carefully: use one or two toothpicks to close each opening. If the filling does not all fit, reserve the extra to serve on the side rather than forcing it in.

Judge the rice and sauce

Rice cue: the stuffing is ready when the rice has absorbed the water. Keep the pan covered and use low heat for this stage; if the water disappears before the rice is tender, check that the heat is not too high.

Sauce cue: simmer the stuffed squid until the passata thickens, allowing about 50 minutes to 1 hour. Resting the pot off the heat for at least 20 minutes gives the squid time to settle before slicing.

Let the sauce do its work

Gentle cooking: the sauce should bubble steadily but not boil hard. Turn the squid occasionally during the brief initial cook, then keep the pot covered while it simmers.

Finish with the sauce: spoon plenty of tomato sauce over the slices. Bread is a natural partner for mopping it up, and any reserved rice filling can round out the plate.

Plan the timing

The recipe takes about 100 minutes overall, including the long covered simmer and the resting time. Prepare and fill the squid before starting its final cook in the sauce.

Allow at least 20 minutes for the cooked squid to rest in the pot. This is part of the method, not a replacement for the 50-minute to 1-hour simmer.

Recipe notes & tips

• Drain the cleaned squid bodies well before filling so excess water does not dilute the stuffing.
• Grate the courgette and carrot coarsely enough to retain some texture in the filling.
• Let the stuffing cool slightly before spooning it into the squid.
• Keep the squid covered as it simmers so the sauce does not reduce too quickly.
• Turn the squid gently during the initial 2–3 minutes in the pot.
• Slice the squid after its resting time and serve it with plenty of sauce.

Variations

• Add chilli: sprinkle hot red pepper or red pepper flakes over the finished dish.
• Use the leftovers: serve any extra rice stuffing alongside the squid.
• Choose smaller squid: divide the filling between two smaller bodies and close each with toothpicks.
• Serve with bread: offer bread for dipping into the tomato sauce.
• Add a side salad: pair the rich sauce with a crisp, simply dressed salad.

Common mistakes to avoid

• Overfilling the squid: leave about 2 cm at the top so the rice has room as it cooks.
• Skipping the rest: leave the pot off the heat for at least 20 minutes before slicing.
• Browning the onion: cook it over medium-low heat until soft but still pale.
• Boiling the sauce hard: keep it at a gentle simmer to cook the squid steadily.
• Rushing the rice: simmer the filling covered over low heat until it has absorbed all the water.

How to store

Refrigerate leftovers in an airtight container with the sauce for up to 2 days. Reheat gently in a covered pan over low heat until piping hot, adding a little water if the sauce has thickened too much.

Frequently asked questions