This Italian traditional squid stew recipe known as “calamari in umido” is revisited for a healthier and easier version cooked in the Instant Pot. With delicious squid, peas, tomato sauce, and enriched by fresh garlic, parsley and extra virgin olive oil for a mouthwatering seafood meal!
There’s something so comforting about a warm, flavorful stew. This Italian classic, calamari in umido (squid stew), is one of my favorites. Traditionally simmered slowly on the stovetop, I’ve adapted it here for the Instant Pot to make it easier for busy weeknights. Tender squid, sweet peas, and rich tomato sauce come together with fresh garlic, parsley, and a drizzle of extra virgin olive oil for a light yet satisfying seafood meal.
It’s simple, nourishing, and full of those cozy Mediterranean flavors that make the kitchen smell heavenly.
Why You’ll Love This Recipe
This squid stew is wonderfully quick and easy to make. The Instant Pot takes care of the cooking, so there’s no need to stand by the stove stirring and watching over the pot.
It’s also a healthy, nourishing dish that’s naturally grain-free and gluten-free. Packed with protein but low in fat and carbs, it makes a wholesome option for the whole family.
Another bonus is that squid is surprisingly collagen-rich. It’s one of those underrated seafoods that not only tastes great but also supports skin, joints, and gut health.
And finally, this recipe brings together tradition and simplicity. Inspired by the classic Italian dish calamari in umido, it’s updated for today’s kitchen: lighter, faster, and perfect for a modern table.
Some Facts About Squid or calamari
First, a little bit of science since I am, after all, a marine biologist!
Squid (or calamari in Italian) is a mollusk (just like mussels and clams!) with a soft, elongated body and a head with big eyes, 8 arms and 2 tentacles.
These funny and very intelligent marine animals also make very popular seafood all over the world. Squid is cheap, versatile, and tasty! It can be grilled, fried, boiled, and even stuffed and eaten raw.
Like most seafood, squid comes with many health benefits. It’s rich in proteins, minerals (phosphorus, iodine, selenium, zinc, potassium), and vitamins (vitamins B, Vit E, Vit C). It contains no carbohydrates and it has limited fat and calorie content. It also contains collagen, making it one of the collagen-rich foods we should consume regularly to improve our health (read more about collagen here).
A consumer guide to buying squid
As with all seafood, you should make sure you buy squid from sustainable fisheries. This means that fish (or other seafood products) are caught using sustainable practices that don’t harm their habitat or other species, and they are extracted at a rate that allows their population to sustain over time (as opposed to “overfishing” that harvests fish at rates that are too high to allow the fish to reproduce and maintain their population, causing the fish species to decline or even disappear).
As for squid, unfortunately, most of it is not fished sustainably. When buying seafood in North America, look for the MSC (Marine Stewardship Council) blue label, that characterizes seafood harvested using sustainable practices.
If buying fresh, make sure the squid is fresh. Fresh squid should look shiny and smooth and have a mild smell. If it looks dull and wrinkled and smells very fishy, avoid buying it! Another indicator is the eyes (when buying whole squids): they should be full, clear, bulging, with black pupils.
If buying frozen, pay attention to the ingredients, as many frozen seafood products have preservatives added (such as sodium tripolyphosphate, or pentasodium triphosphate, or STPP).
How to clean fresh squid
If buying whole fresh squids, clean them properly. Remove the head from the body by pulling it off. Wash the tube cavity and remove any parts left inside the tubes.
The skin (which is the dark, spotty part that covers the squid) is edible and I advise you to eat it for the higher collagen content. If you wish, you can easily peel it away.
The arms and tentacles are edible as well (and most delicious in my opinion)! Just cut off the head part with the eyes from the tentacles and remove the hard beak that is located at the base of the tentacles.
Slightly revisited Italian traditional squid stew
As you might know if you’ve been following along, I’m actually Italian! Does it mean I only cook traditional Italian recipes in my house? Not quite, but I like bringing many “Italian touches” into my recipes. I love cooking with tomato sauce, parmesan cheese, extra virgin olive oil and I pretty much add fresh basil to everything in the summertime!
However, for health reasons, I stepped away from other traditional Italian foods, such as pasta and bread.
I also love to take traditional recipes that bring back childhood memories and revisit them to make them healthier and adapt them to my current lifestyle. So you’ll find me making carbonara spaghetti squash, cabbage lasagna, cauliflower risotto, and ground meat pizza!
For this recipe, I didn’t need to make big arrangements. The only ingredient I left out for the recipe itself is wine. I also decided to make this squid stew in my Instant Pot instead of simmering it on the stove. This is just a commodity choice, and you can still make this recipe without the Instant Pot! Finally, instead of serving this stew with bread slices, I served it with baked spaghetti squash for a grain-free and gluten-free option.
Ingredients for This Instant Pot Squid Stew
Squid (calamari). Use fresh or frozen squid, about 2 pounds. If buying fresh, look for shiny, smooth skin and clear eyes with a mild ocean smell. The body, arms, and tentacles are all edible and delicious. If using frozen, check the label and avoid products with added preservatives like STPP.
Green peas. Traditionally added to calamari in umido, peas bring a pop of sweetness and color that balances the rich tomato base. Frozen peas work perfectly here.
Tomato sauce. Choose a good-quality organic tomato sauce for the best flavor. The tomatoes give the stew its body and depth, making it hearty and comforting.
Garlic (optional). Just one clove adds a gentle aromatic flavor that pairs beautifully with squid. You can skip it if you prefer a lighter, cleaner taste.
Extra virgin olive oil. A drizzle of good olive oil enriches the stew and gives it that unmistakable Italian flavor. For a lighter version, add the oil at the end rather than cooking with it.
Sea salt. Simple and essential, sea salt brings out the natural sweetness of both the squid and the tomato sauce. Season to taste.
Parsley (optional). Fresh parsley adds brightness and color. Sprinkle it on just before serving for a fresh, vibrant finish.
How to make this Instant Pot squid stew
Step 1: Cut clean squid into rings. Tentacles can be cut into bite-sized pieces as well.
Step 2: Turn the Instant Pot to sauté. Add tomato sauce, garlic (if using), and sea salt. Stir for a few minutes to let the flavors blend. You can add olive oil here, or wait until the end for a fresher taste.
Step 3: Stir in the squid and peas, coating everything in the tomato sauce.
Step 4: Close the lid and valve. Set to High Pressure Cook for 20 minutes.
Step 5: Let the pot sit for 5 minutes before carefully releasing the rest of the steam. If the sauce is too thin, switch back to sauté mode and simmer until thickened.
Step 6: Garnish with fresh parsley and a drizzle of olive oil. Serve warm. Buon appetito!
If you give this recipe a try, I’d love to hear from you! Drop me a comment down below and let me know how you liked this squid stew. Don’t forget to leave me a 5-star review if you loved this recipe!
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Printable Recipe Card
Instant Pot Squid Stew
Equipment
- 1 Instant Pot pressure cooker
Ingredients
- 2 pounds (1 kg) clean squid fresh or frozen
- 1/2 pound (250 grams) green peas
- 2 cups organic tomato sauce
- 2 tablespoons extra vergin olive oil
- Sea salt
- 1 clove garlic optional
- Parsley optional
Instructions
- Prep the Squid. Cut clean squid into rings. Tentacles can be cut into bite-sized pieces as well.
- Start the Sauce. Turn the Instant Pot to sauté. Add tomato sauce, garlic (if using), and sea salt. Stir for a few minutes to let the flavors blend. You can add olive oil here, or wait until the end for a fresher taste.
- Add Squid and Peas. Stir in the squid and peas, coating everything in the tomato sauce.
- Pressure Cook. Close the lid and valve. Set to High Pressure Cook for 20 minutes.
- Release and Adjust. Let the pot sit for 5 minutes before carefully releasing the rest of the steam. If the sauce is too thin, switch back to sauté mode and simmer until thickened.
- Finish and Serve. Garnish with fresh parsley and a drizzle of olive oil. Serve warm
