A Mediterranean-inspired dish that’s both rustic and refined, Octopus with White Beans blends tender grilled octopus with creamy white beans, zesty lemon, and fresh herbs for a light, nourishing, and elegant plate. This seafood favorite is perfect for summer evenings, mezze-style spreads, or when you’re in the mood for something simple yet gourmet. With just a few fresh ingredients and minimal prep, it delivers maximum flavor and texture with every bite.

Why You’ll Love This Recipe

Combines the briny, smoky flavor of grilled octopus with creamy white beans
Naturally gluten-free, high in protein, and low in carbs
Ideal for warm-weather dining or part of a Mediterranean mezze spread
Bright and herbaceous with a refreshing lemon and olive oil dressing
Quick and easy—ready in under 30 minutes
Customizable with optional spices like smoked paprika or chili flakes
Impressive enough for entertaining, simple enough for everyday meals
Clean, fresh ingredients highlight the seafood without overpowering it
Excellent source of lean protein and fiber
Light, satisfying, and elegant all in one dish

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Cooked octopus tentacles
Canned white beans (cannellini or gigante), drained and rinsed
Extra virgin olive oil
Lemon juice
Garlic, finely grated or minced
Fresh parsley, chopped
Salt and freshly ground black pepper
Optional: smoked paprika or chili flakes for extra flavor

Directions

Preheat a grill or grill pan over medium-high heat.
Lightly brush the cooked octopus tentacles with 1 tablespoon of olive oil.
Grill the octopus for 3–4 minutes per side, or until lightly charred and crisp around the edges. Remove from grill and slice into bite-size pieces if preferred.
In a mixing bowl, combine the white beans with the remaining olive oil, lemon juice, garlic, parsley, salt, and black pepper. Toss gently to coat.
Arrange the grilled octopus over the white bean mixture, or combine the two gently in the same bowl.
Drizzle with additional lemon juice or olive oil, and garnish with extra parsley or a pinch of smoked paprika or chili flakes if desired.
Serve warm or at room temperature.

Servings and timing

Prep Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Servings: 4 servings
Calories: Approximately 340 kcal per serving

Variations

Spicy Touch: Add red chili flakes or a dash of harissa to the bean mixture.
Herb Swap: Substitute parsley with fresh oregano, mint, or basil for a new flavor profile.
Citrus Boost: Use a mix of lemon and orange juice for added depth.
Garlic-Lovers Version: Add roasted garlic for a sweeter, milder flavor.
Make It a Salad: Add arugula or baby spinach for a leafy base.
Add Grains: Serve with farro or quinoa for a heartier, grain-based dish.
Tapenade Garnish: Top with a spoonful of olive tapenade for briny complexity.
Spanish Flair: Include sliced chorizo or roasted red peppers for a bolder twist.
Creamy Dressing: Mix a little Greek yogurt or tahini into the dressing for a creamy variation.
Seafood Mix: Combine with grilled shrimp or calamari for a mixed seafood plate.

storage/reheating

Storage:
Store leftovers in an airtight container in the refrigerator for up to 2 days. Keep octopus and bean salad separate if possible for best texture.

Reheating:
Reheat octopus gently in a skillet over medium heat, or enjoy cold. Beans can be served at room temperature or lightly warmed. Avoid microwaving the octopus to maintain its texture.

FAQs

Where can I buy cooked octopus?

Cooked octopus is often available at seafood markets, specialty grocers, or in the frozen section of well-stocked supermarkets.

Can I cook raw octopus for this recipe?

Yes. Boil the octopus in salted water for 45–60 minutes until tender, then proceed with grilling.

Is canned octopus suitable?

Canned octopus can be used in a pinch, but grilled fresh or pre-cooked octopus offers a better texture and flavor.

What kind of white beans work best?

Cannellini or gigante beans are ideal due to their creamy texture and mild flavor.

Can I prepare this dish ahead of time?

Yes. The bean mixture can be made ahead and chilled. Grill the octopus just before serving for best results.

Is this dish served warm or cold?

It can be served warm, room temperature, or slightly chilled—depending on your preference.

What herbs pair well with octopus?

Parsley, dill, mint, basil, and oregano all complement octopus beautifully.

Can I use lemon zest instead of juice?

Yes, lemon zest adds brightness. Use it in addition to juice for a more layered citrus flavor.

What’s a good side dish?

Serve with crusty bread, roasted vegetables, or a crisp green salad for a complete meal.

Is this dish keto or low-carb?

Yes, it is naturally low in carbohydrates and high in protein, making it suitable for keto and low-carb diets.

Conclusion

Octopus with White Beans is a Mediterranean classic that’s both simple and sophisticated. Grilled octopus adds a smoky, tender contrast to the creamy, lemony white beans, while fresh herbs and olive oil bring everything together with balance and elegance. Whether you serve it as part of a mezze platter, a light dinner, or a special occasion dish, this flavorful recipe offers a delicious taste of the sea with wholesome, vibrant ingredients.

Octopus with White Beans

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Author: Mari
Total Time: 25 minutes
Yield: 4 servings
Diet: Gluten Free

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Description

This Mediterranean-inspired octopus with white beans is a light, elegant dish combining tender grilled octopus with creamy cannellini beans, fresh herbs, lemon, and olive oil. Bursting with healthy Mediterranean flavors, it’s perfect for mezze platters, summer dining, or as a refined yet simple gluten-free seafood dinner.

Ingredients

1 1/2 lbs cooked octopus tentacles
1 1/2 cups canned white beans (cannellini or gigante), drained and rinsed
3 tbsp extra virgin olive oil
Juice of 1 lemon
1 garlic clove, finely grated or minced
1 tbsp chopped fresh parsley
Salt and freshly ground black pepper, to taste
Optional: smoked paprika or chili flakes, for extra flavor

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Instructions

Preheat a grill or grill pan over medium-high heat. Brush octopus tentacles lightly with 1 tbsp olive oil.
Grill octopus for 3–4 minutes per side until charred and crispy on the edges. Slice into bite-sized pieces if preferred.
In a mixing bowl, combine white beans with remaining olive oil, lemon juice, garlic, parsley, salt, and pepper.
Plate grilled octopus over the seasoned white beans or gently toss together.
Drizzle with extra olive oil or lemon juice and garnish with more parsley or a pinch of smoked paprika.

Notes

Use pre-cooked octopus for quick prep, or simmer fresh octopus before grilling.
Serve as a standalone dish or part of a mezze spread.
Add arugula or spinach for a salad-style variation.
Great warm or at room temperature.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Main Course / Appetizer
Method: Grilling
Cuisine: Mediterranean / Greek