Squid, prawn & chickpea nduja stew

British squid is cheap, sustainable and underused, but you can adapt the seafood based on what you have, or just add to it. You could steam clams, mussels or cockles in the stew for 5 mins, if you like. Without the chickpeas, the stew transforms into a rich seafood sauce for pasta. Nduja is the spicy, spreadable salami – it adds a real meatiness to the stew, but if you can’t find it, use soft, crumbled cooking chorizo.

SERVES 4 PREP 30 mins COOK 40 mins EASY

2 tbsp olive oil

1 onion, finely chopped 1 fennel, finely chopped,

fronds reserved

2 garlic cloves, sliced

1 tbsp nduja or 1 cooking chorizo,

skin removed, crumbled 400g can chopped tomatoes 100ml red wine

250ml chicken stock

400g can chickpeas, drained 200g prepared squid

200g king prawns (peeled weight) small handful of flat-leaf

parsley, chopped

1 lemon, zested

1 Heat the olive oil in a large, flameproof shallow casserole dish over a medium heat, and cook the onion, fennel and garlic for 12 mins, stirring occasionally until soft and just turning golden. Stir in the nduja or chorizo and sizzle for 2 mins until the oils are released and the veg starts to take on the red colour. 2 Tip in the tomatoes, then rinse the can out with the wine and pour it in, along with the stock. Stir in the chickpeas. Season and bring to a simmer, then cook for 20 mins until the sauce is rich. Season to taste.

3 Stir in the squid and prawns so they’re completely mixed into the sauce, then simmer for about 5 mins more until the squid and prawns are cooked through. Scatter with the parsley, lemon zest and reserved fennel fronds before serving.

GOOD TO KNOW healthy • low cal • fibre •

2 of 5-a-day

PER SERVING 305 kcals • fat 11g • saturates 2g •

carbs 18g • sugars 7g • fibre 7g • protein 25g • salt 1g