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Grilled Octopus with Kale, Tomatoes, and Beans

This Mediterranean-inspired grilled octopus with kale, tomatoes, and beans is a vibrant, heart-healthy dish that brings sophisticated seaside flavours to your dinner table. The octopus is first simmered until tender before being finished on the grill for a smoky, charred exterior that contrasts beautifully with the creamy cannellini beans and roasted elephant garlic. Using coriander seeds in the vinaigrette adds a wonderful citrusy depth, elevating the savoury notes of the roasted plum tomatoes and earthy kale.

Perfect for an impressive weekend lunch or a nutritious midweek supper, this recipe is packed with lean protein and high-fibre greens. Elephant garlic offers a milder, sweeter flavour than standard varieties, making it a delicious accompaniment when roasted whole. Serve this dish warm for a satisfying meal that feels both indulgent and remarkably light, proving that wholesome, homemade cooking can be truly spectacular.

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Ingredients for Grilled Octopus with Kale, Tomatoes, and Beans

  • 1 small octopus, cleaned (about 2.3kg )

  • 240ml vino bianco secco

  • 2 heads of elephant garlic, cloves unpeeled, separated

  • 1 sprig fresh rosemary

  • 6 plum tomatoes, cored

  • 80ml (or more) extra-virgin olive oil, divided, plus 180ml Kosher salt and freshly ground black pepper

  • 4 teaspoons coriander seeds

  • 1/4 cup red wine vinegar

  • 1.4kg kale, centre stalks removed, leaves torn into 4" pieces

  • 350ml dried cannellini or pinto beans, cooked according to package directions

  • Ingredient info: Elephant garlic, available at better supermarkets and at melissas.com, looks like garlic that's been supersized.

Place octopus and wine in a large pot. Peel 2 garlic cloves; add to pot. Add enough water to cover by 2". Bring to a boil, reduce heat to medium, and simmer until octopus is tender, about 1 hour. Transfer to a plate; let cool. Cut octopus into 4" pieces. Remove as much of slippery outer purple coating as possible without removing suction cups.

Meanwhile, preheat oven to 260°C. Place remaining garlic cloves and rosemary in a large roasting pan. Add whole tomatoes, drizzle with 3 tablespoons oil, and season lightly with salt and pepper. Toss to coat. Roast 30 minutes, stirring occasionally, until tomatoes are blistered and slightly charred. Let cool. Peel garlic.

Toast coriander seeds in a small skillet over medium heat, stirring often, until aromatic and slightly darkened in colour, about 3 minutes. Let cool. Place in a resealable plastic bag. Using a rolling pin or the bottom of a skillet, coarsely crush seeds. Whisk together coriander, 3/4 cup oil, and vinegar in a small bowl. Season vinaigrette to taste with salt and pepper. Set aside

Heat remaining 2 tablespoons oil in another large pot. Working in batches, add kale and cook until softened and slightly browned, adding additional oil by tablespoonfuls if dry. Season to taste with salt. Transfer kale to a large bowl and toss with 1/4 cup of coriander vinaigrette.

Prepare a medium-hot fire in a charcoal grill, or heat a gas grill to medium-high. Warm 725ml cooked beans in a small pot with 60ml vinaigrette. Toss octopus with half of remaining vinaigrette; grill until charred, about 3 minutes per side.

Divide tomatoes, garlic, kale, and beans among plates. Top with grilled octopus, drizzle with some vinaigrette, and season to taste with salt and pepper.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

Storia dell'articolo

Le informazioni su questa pagina sono revisionate da clinici qualificati.

  • 28 Gen 2026 | Pubblicato originariamente

    Autore:

    Redattori di ricette del Regno Unito

    Revisione paritaria di

    Redattori di ricette del Regno Unito
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