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Barley Soup with Greens, Fennel, Lemon, and Dill

Barley Soup with Greens, Fennel, Lemon, and Dill

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This barley soup recipe is chock full of good stuff—it's the hearty meal you crave. Just don't forget the feta.


  • 8 cups (or more) vegetable broth or good-quality canned vegetable broth (such as Swanson), divided
  • 1 cup (scant) pearl barley (about 6 ounces), rinsed
  • 1 teaspoon (scant) fine sea salt plus additional for sprinkling
  • 2 tablespoons extra-virgin olive oil plus additional for drizzling
  • 8 cups coarsely chopped stemmed kale leaves (about one 7-ounce bunch)
  • 6 cups coarsely chopped stemmed chard leaves (about one 7-ounce bunch)
  • 5 cups spinach leaves (about 5 ounces)
  • 3/4 cup sliced green onions
  • 1/2 cup chopped fresh dill
  • 1/2 cup chopped fresh fennel fronds
  • 3 tablespoons chopped fresh mint
  • 1 to 2 tablespoons fresh lemon juice
  • 1 7-ounce package feta cheese, crumbled

Recipe Preparation

  • Bring 4 cups water, 2 cups broth, barley, and 1 scant teaspoon sea salt to boil in large pot. Reduce heat to medium-low, cover, and simmer until tender, about 40 minutes.

  • Meanwhile, heat 2 tablespoons oil in heavy medium skillet over medium-high heat. Add onions, sprinkle with sea salt, and sauté until golden brown, stirring often, about 15 minutes. Add sautéed onions and remaining 6 cups broth to pot with barley. DO AHEAD Can be made 1 day ahead. Cool, cover, and chill. Rewarm before continuing.

  • Add kale and chard to soup. Simmer until greens are tender, about 15 minutes. Add spinach, green onions, dill, fennel fronds, and mint; simmer 5 minutes. Add 1 tablespoon lemon juice. Season soup with sea salt, pepper, and additional lemon juice, thinning with more broth, if desired.

  • Divide soup among bowls. Sprinkle feta cheese over, drizzle with oil, and serve.

Nutritional Content

1 serving contains the following: Calories (kcal) 267.7 %Calories from Fat 31.9 Fat (g) 9.5 Saturated Fat (g) 4.3 Cholesterol (mg) 22.1 Carbohydrates (g) 37.3 Dietary Fiber (g) 7.9 Total Sugars (g) 5.2 Net Carbs (g) 29.5 Protein (g) 8.8Reviews Section

Lentil Soup with Lemon and Turmeric

Meet my go-to lentil soup recipe! I make this soup with lentils, carrots, turmeric, and fresh lemon whenever I’m in need of some healthy comfort food. It’s savory, satisfying, and utterly delicious. Jump to the Lentil Soup Recipe or read on to see our tips for making it.

Barley Soup with Greens, Fennel, Lemon, and Dill - Recipes

I know it's still a little hot outside for soup recipes, but this was too good to pass up. I'm one of those irrational people that can have soup any time of year - especially when it's chock full of vegetables like this!

The flavor is definitely different, with all of the different herbs involved - but it's definitely a "good" kind of different!

Adapted from a Bon Appetit recipe

Bring 4 cups water, 2 cups vegetable broth, barley, and 1 teaspoon sea salt to boil in large pot. Reduce heat to medium-low, cover, and simmer until barley is tender, about 40 minutes.

Meanwhile, heat 2 tablespoons oil in heavy medium skillet over medium-high heat. Add onions, chopped carrot, and mushrooms to pan. Sprinkle with sea salt, and sauté until golden brown, stirring often, about 15 minutes. Add onion mixture and remaining 2 cups chicken stock to pot with barley.

Add kale to soup. Simmer until greens are tender, about 15 minutes. Add dill, fennel fronds, and mint simmer 5 minutes. Add lemon juice. Season soup with sea salt, pepper, thinning with more broth, if desired. Divide soup among bowls. Sprinkle feta cheese over, drizzle with oil, and serve.

Feel very stupid for this question, but are chicken bottoms the leg and thigh?

No question is stupid! SO glad you asked because if you are wondering it than it means plenty of other people are too! YES you are right, it means leg and thigh with bone in and skin on.

Submit a Comment or Ask Chef Zissie a Question Cancel reply

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Sausage, kale and barley stew

As with most brassicas, kale is an excellent companion to any rich, salty meat – particularly pork – and this sausage stew is a prime example. The pearl barley gives it bite and the rosemary lends fragrance.

Comforting sausage kale and barley stew. Photograph: Helen Cathcart/Guardian

Serves 4
3 tbsp oil, for frying
8 sausages
2 red or white onions, sliced
2 carrots, peeled and diced
240g pearl barley, rinsed with cold water
2 sprigs rosemary, leaves finely chopped
1 litre chicken or veg stock
Salt and black pepper
300g cavolo nero or other kale, leaves stripped from the stalks and roughly chopped

1 Heat 2 tbsp of oil in a large pan. Add the sausages and fry for 10-12 minutes, turning now and then, until nicely browned all over. Transfer the sausages to a plate and set aside.

2 Add another 1 tbsp of oil to the pan. Gently fry the onion and carrot for 5-6 minutes, stirring occasionally, until softened.

3 Add the barley, stir for a minute, then add the rosemary and stock. Season well with salt and black pepper. Simmer for 10 minutes, then return the sausages to the pan. Simmer for another 20 minutes.

5 Add the chopped kale and simmer for another 5-10 minutes, until wilted. Check the seasoning before serving.
Kirsty Hale, Riverford Organic Farms









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Spicy jalapeño pepper kicks your metabolism into high gear, while tangy apple cider vinegar has been shown to help keep blood sugar levels steady after a meal. Plus, you'll get loads of filling fiber from the cabbage and protein from the chicken.


2 Tbsp olive oil
1 med yellow onion, sliced
1 med carrot, peeled and chopped
4 heaping c sliced green cabbage (about ½ med head)
2 jalapeño peppers, seeded and diced
1 28-oz can crushed tomatoes
½ tsp salt
¼ tsp black pepper
2 Tbsp brown sugar
3 Tbsp apple cider vinegar
4 c low-sodium vegetable broth
2 c shredded rotisserie chicken breast

1. SAUTE the onion, carrot, cabbage, and jalapeños in the olive oil in a large stockpot until beginning to soften, 5 to 7 minutes.
2. ADD the crushed tomatoes, salt, pepper, brown sugar, apple cider vinegar, and chicken breast. Stir to combine.
3. SIMMER soup over medium heat, stirring occasionally, for 20 minutes. Serve hot.

NUTRITION (per serving) 248 cal, 15 g pro, 32 g carb, 8 g fiber, 9 g sugars, 9 g fat, 1 g sat fat, 748 mg sodium

Try topping your usual white bean soup, which is already packed with fiber and protein, with sweet and savory kale sautéed in garlic and miso paste. Bitter foods like greens are known to help nix sugar cravings.


1 Tbsp olive oil
1 med yellow onion, diced
1 med carrot, peeled and chopped
2 cloves garlic, minced
2 tsp dried rosemary
2 16-oz cans cannellini beans, drained and rinsed
5 c low-sodium vegetable stock
Salt and pepper, to taste

1 Tbsp olive oil
2 Tbsp yellow miso paste
4 cloves garlic, sliced
1 tsp red pepper flakes
1 lg bunch kale, leaves chopped and tough stems removed

1. TO MAKE THE SOUP: Sauté the onion, carrot, garlic, and rosemary in the olive oil in a large stockpot until beginning to soften, 5 to 7 minutes. Add the beans and stock. Simmer for 20 minutes, stirring occasionally. Add salt and pepper to taste. Allow soup to cool slightly.
2. PUREE the slightly cooled soup in a blender until smooth. Return soup to the stockpot and simmer over low heat while you make the kale.
3. TO MAKE THE KALE: Warm the olive oil over medium-high heat in a large skillet. Add the miso and cook until fragrant and beginning to caramelize, 3 to 4 minutes. Add the garlic and red pepper flakes and cook for 1 minute. Add the kale and sauté, stirring occasionally until wilted, about 5 minutes.
4. DIVIDE soup evenly among four bowls and top with the kale. Serve hot.

NUTRITION (per serving) 303 cal, 14 g pro, 31 g carb, 15 g fiber, 7 g sugars, 8 g fat, 1 g sat fat, 872 mg sodium

Tahini, high in metabolism-boosting protein and calcium, forms the base for this unusual broth. Chickpeas, like other beans, are also a good source of appetite-squashing fiber. Bonus: the vitamin C in lemon juice might help you burn more fat.


1 Tbsp olive oil
2 tsp cumin seed
1 onion, thinly sliced
4 cloves garlic, sliced
2 16-oz cans chickpeas, drained and rinsed
½ c tahini (sesame seed paste)
4 c low-sodium vegetable broth
3 Tbsp fresh lemon juice
Salt and pepper, to taste

1. SAUTE the cumin seed in the olive oil in a large stockpot until fragrant and beginning to pop, about 1 minute. Add the onion and garlic and cook 5 to 7 minutes more, until the onion begins to soften. Add the chickpeas, tahini, and vegetable broth, and stir well.
2. BRING the mixture to a gentle simmer (do not boil). Simmer, stirring occasionally, for 5 to 10 minutes.
3. REMOVE soup from heat and stir in the lemon juice. Season with salt and pepper to taste. Serve warm.

NUTRITION (per serving) 414 cal, 13 g pro, 53 g carb, 12 g fiber, 2 g sugars, 18 g fat, 2 g sat fat, 707 mg sodium

This rustic soup uses the squash flesh and skin, so you get more fiber. Almond butter adds creamy body and protein, plus belly-filling MUFAs that may help you lose weight. A crunchy popcorn topping adds even more fiber&mdashand ups the fun factor, too.


2 tsp coconut oil
2 tsp ground fennel seed
1 tsp dried thyme
1 med onion, diced
1 med butternut squash, seeded and cubed
5 c low-sodium vegetable broth
¼ c creamy almond butter
Salt and pepper, to taste
1 c air-popped popcorn

1. SAUTE the fennel and thyme in the coconut oil in a large stockpot until fragrant, about 1 minute. Add the onion, butternut squash, and salt and pepper to taste. Cook 5 to 7 minutes more, until the vegetables begin to soften. Add the vegetable broth, cover, and bring to a boil. Simmer for 15 to 20 minutes, until squash is completely soft.
2. ALLOW soup to cool slightly. Transfer soup to a blender and add the almond butter. Blend until smooth.
3. TRANSFER soup back to stockpot to reheat, if necessary. Divide soup among four bowls, topping each with ¼ c of the popcorn. Serve hot.

NUTRITION (per serving) 258 cal, 7 g pro, 38 g carb, 11 g fiber, 3 g sugars, 11 g fat, 2 g sat fat, 188 mg sodium

Kamut and kidney beans are both high in resistant starch, a type of carbohydrate that makes you feel fuller while firing up your metabolism and helping burn fat. An ancient grain, kamut also boasts 7 g protein per serving. Add a ton of low-cal, fiber-loaded veggies, and you've got one skinny soup.


2 Tbsp olive oil
1 med onion, diced
2 stalks celery, chopped
2 c cubed butternut squash
2 cloves garlic, smashed
1 Tbsp chopped fresh rosemary
1 Tbsp chopped fresh thyme
½ tsp red pepper flakes
½ tsp salt
Fresh pepper
1 15-oz can kidney beans, drained and rinsed
1 15-oz can crushed tomatoes
1 10-oz pkg frozen spinach, thawed
1 c uncooked kamut
8 c low-sodium vegetable broth
1 Parmesan cheese rind (optional)

1. SAUTE the onion, celery, and butternut squash in the olive oil in a large stockpot until they begin to soften, 5 to 7 minutes. Add the garlic, rosemary, thyme, red pepper flakes, salt, and pepper, and sauté 1 more minute.
2. ADD the kidney beans, crushed tomatoes, frozen spinach, kamut, vegetable broth, and Parmesan cheese rind (if using). Cover, bring to a boil, then reduce heat. Simmer, stirring occasionally, until kamut is tender, about 1 hour. Serve hot.

NUTRITION (per serving) 254 cal, 10 g pro, 47 g carb, 12 g fiber, 3 g sugars, 6 g fat, 1 g sat fat, 729 mg sodium

This fragrant broth gets its fat-burning power from protein-rich tofu, as well as catechins, compounds in green tea thought to boost metabolism. Meaty mushrooms may help nix cravings by helping to regulate blood sugar. Whole-grain soba noodles and lots of crunchy cabbage add a hefty dose of fiber.


8 oz soba noodles
8 c low-sodium vegetable broth
2 Tbsp low-sodium soy sauce
3 Tbsp loose green tea leaves
1 Tbsp toasted sesame oil
1 tsp sugar
2" piece fresh ginger, sliced
1 lb shiitake mushrooms, sliced
2 tsp canola oil
14 oz marinated baked tofu, cubed
2 c chopped napa cabbage

1. COOK soba noodles according to package directions. Drain and set aside.
2. SIMMER vegetable broth, soy sauce, tea leaves, sesame oil, sugar, and ginger in a large stockpot for 15 minutes. Strain.
3. SAUTE mushrooms in canola oil while stock simmers until softened, 5 to 7 minutes.
4. DIVIDE soba noodles, tofu, sautéed mushrooms, and napa cabbage evenly among four bowls. Top with the hot broth. Serve immediately.

NUTRITION (per serving) 499 cal, 27 g pro, 80 g carb, 7 g fiber, 10 g sugars, 11 g fat, 2 g sat fat, 1,569 mg sodium

Yogurt, a protein-packed food, is loaded with calcium, shown to speed fat loss. And barley's high fiber means you'll stay full for hours.


2 Tbsp olive oil
1 med yellow onion, diced
2 cloves garlic, minced
¾ c pearl barley
2 c low-sodium vegetable broth
2 c plain low-fat yogurt
Salt and pepper, to taste
¼ c chopped fresh dill
2 Tbsp chopped fresh parsley
2 Tbsp fresh lemon juice

1. SAUTE the onion and garlic in the olive oil in a large stockpot until beginning to soften, 5 to 7 minutes.
2. ADD barley and 1½ c water. Cover, bring to a boil, and simmer until tender, about 25 minutes.
3. REMOVE pot from heat. Stir in the vegetable broth, yogurt, and salt and pepper to taste. Bring mixture to a simmer (do not boil) and simmer for 5 minutes, until soup is warmed through.
4. ADD dill, parsley, and lemon juice. Serve warm.

NUTRITION (per serving) 287 cal, 11 g pro, 42 g carb, 7 g fiber, 9 g sugars, 10 g fat, 2 g sat fat, 162 mg sodium

Lentils are packed with fiber and also contain compounds that appear to help control appetite. Ginger works like magic to spike your metabolism, while cinnamon helps keep your blood sugar steady.


2 Tbsp olive oil
1 med onion, diced
2 med carrots, peeled and chopped
2 cloves garlic, minced
2 Tbsp grated fresh ginger
1 Tbsp tomato paste
2 tsp ground cumin
1 tsp smoked paprika
½ tsp ground coriander
½ tsp ground cinnamon
2 c dried brown lentils
1 28-oz can crushed tomatoes
5 c low-sodium vegetable broth
Salt and pepper, to taste
Plain low-fat yogurt, for serving, if desired

1. SAUTE the onion and carrots in the olive oil in a large stockpot until beginning to soften, 5 to 7 minutes. Add the garlic, ginger, tomato paste, and spices and cook for 1 minute, until fragrant.
2. ADD the lentils, crushed tomatoes, vegetable broth, and salt and pepper to taste. Cover, bring to a boil, then reduce heat to simmer. Simmer soup, stirring occasionally until lentils are tender, about 45 minutes. Serve hot, topped with a dollop of yogurt, if desired.

NUTRITION (per serving) 185 cal, 9 g pro, 29 g carb, 9 g fiber, 2 g sugars, 5 g fat, 1 g sat fat, 313 mg sodium

Broccoli is crazy low in calories, but since it's packed with fiber and water, it'll help you stay fuller longer. Instead of cream, this soup gets its velvety texture from cashews, which are high in protein, fiber, and satiating healthy fats.


1 c raw cashews
5 c low-sodium vegetable broth, divided
1 Tbsp canola oil
1 sm onion, diced
2 cloves garlic, minced
6 c broccoli florets
2 Tbsp low-sodium soy sauce
1 Tbsp apple cider vinegar
Salt and pepper, to taste

1. SOAK cashews in hot water for 1 hour (or in cold water overnight). Drain. Blend cashews with 1 c of the vegetable broth until smooth. Set aside.
2. SAUTE onion, garlic, and broccoli in the canola oil in a large stockpot until onion begins to soften and broccoli is bright green, 3 to 4 minutes.
3. ADD the cashew mixture, the remaining vegetable broth, and the soy sauce. Bring mixture to a simmer and simmer for 10 to 12 minutes, until broccoli is completely soft. Allow mixture to cool slightly.
4. TRANSFER mixture to a blender and blend until smooth. Return soup to stockpot and add apple cider vinegar, and salt and pepper to taste. Simmer for 5 minutes, or until hot. Serve.

NUTRITION (per serving) 260 cal, 9 g pro, 22 g carb, 6 g fiber, 5 g sugars, 17 g fat, 2 g sat fat, 589 mg sodium

Crumbled tempeh, black beans, and pinto beans make this the most fiber-packed chili around. Serrano peppers add metabolism-boosting heat, while avocado and cheddar cheese are packed with fatty acids that help you stay satisfied.


2 Tbsp canola oil
8-oz pkg tempeh, crumbled
1 med onion, diced
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
1 serrano pepper, seeded and diced
1 15-oz can black beans, drained and rinsed
1 15-oz can pinto beans, drained and rinsed
Salt and pepper, to taste
1 Tbsp chili powder
2 tsp cumin
1 tsp garlic powder
4 c water
1 c crushed tomatoes
Diced avocado and shredded cheddar cheese, for serving

1. SAUTE tempeh in canola oil in a large stockpot until beginning to brown, 5 to 7 minutes. Add onion, peppers, and salt and pepper. Sauté 5 to 7 more minutes.
2. ADD beans, spices, water, and crushed tomatoes and stir well. Simmer for 20 to 25 minutes, until flavors are blended. Serve hot, topped with avocado and cheddar cheese, if desired.

NUTRITION (per serving) 260 cal, 16 g pro, 32 g carb, 12 g fiber, 2 g sugars, 9 g fat, 1 g sat fat, 157 mg sodium

The Oh She Glows Cookbook: Eat Your Greens Detox Soup

Yield: 3 servings


  • 1½ teaspoons (7 mL) coconut oil or olive oil
  • 1 sweet onion, diced
  • 3 cloves garlic, minced
  • 3 cups (750 mL) sliced cremini or white button mushrooms (about 8 ounces)
  • 1 cup (250 mL) chopped carrots
  • 2 cups (500 mL) chopped broccoli florets
  • Fine-grain sea salt and freshly ground black pepper, to taste
  • 1½ to 3 teaspoons (7 to 15 mL) grated peeled fresh ginger
  • ½ teaspoon (2 mL) ground turmeric
  • 2 teaspoons (10 mL) ground cumin
  • ⅛ teaspoon (0.5 mL) ground cinnamon
  • 5 cups (1.25 L) vegetable broth
  • 2 large nori seaweed sheets , cut into 1-inch (2.5-cm) strips (optional)
  • 2 cups (500 mL) torn kale leaves
  • Fresh lemon juice, for serving (optional)


In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, until the onion is soft and translucent.

Add the mushrooms, carrots and broccoli and stir to combine. Season generously with salt and pepper and sauté for 5 minutes more.

Stir in the ginger, turmeric, cumin, and cinnamon and sauté for 1 to 2 minutes, until fragrant.

Add the broth and stir to combine. Bring the mixture to a boil and then reduce the heat to medium-low and simmer until the vegetables are tender, 10 to 20 minutes.

Just before serving, stir in the nori (if using) and kale and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired.


The “Eat Your Greens Detox Soup” recipe (page 139, Soup) is from The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out by Angela Liddon. Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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Lemony Orzo with Zucchini and Arugula

Cooking for Two

French Onion Soup
Chicken and Garden Vegetable Soup
Asian Beef and Vegetable Soup
Hearty Turkey Stew with Squash and Spinach
Sweet Potato and Mango Curry with Snap Peas
Spicy Chipotle Chicken Chili
Hearty Vegetarian Chili
Pesto Chicken with Fennel and Tomato Couscous
Braised Chicken Thighs with Garlicky Spinach
Braised Steaks with Horseradish Smashed Potatoes
Braised Pork Chops with Cranberry-Orange Compote
Pork Tenderloin with Spiced Bulgur Salad
Poached Salmon with Creamy Cucumber-Dill Salad
Vegetable Enchiladas with Poblanos and Beans
Stuffed Acorn Squash
Creamy Farro with Swiss Chard
Warm Southwestern Lentil and Bean Salad

Vegetable Mains and Sides

Mediterranean Braised Green Beans
Sesame-Ginger Braised Green Beans
Beet and Wheat Berry Salad with Arugula and Apples
Beets with Oranges and Walnuts
Beets with Pepitas and Queso Fresco
Braised Red Cabbage with Fennel and Orange
Glazed Carrots with Peas and Mint
Simple Glazed Root Vegetables
Creamed Corn
Cauliflower with Lemon-Caper Dressing
Fennel with Orange-Tarragon Dressing
Sweet-and-Sour Braised Swiss Chard
Braised Swiss Chard with Shiitakes and Peanuts
Stuffed Spiced Eggplants with Tomatoes and Pine Nuts
Garlicky Braised Greens
Smoky Braised Greens with Black-Eyed Peas
Mustard Green and Sweet Potato Tacos
Red Flannel Hash with Poached Eggs
Spanish Tortilla with Roasted Red Peppers
Mashed Potatoes and Root Vegetables
Mashed Sweet Potatoes
Indian-Spiced Mashed Butternut Squash
Olive Oil Mashed Potatoes
Buttermilk Smashed Red Potatoes (preview recipe online)
Herbed Fingerling Potatoes with Lemon
Braised Sweet Potatoes with Cilantro-Lime Dressing
Braised Butternut Squash with Pecans and Cranberries
Thai-Style Braised Butternut Squash with Tofu
Maple-Orange Glazed Acorn Squash

Rice, Grains, and Beans

Brown Rice with Parmesan and Herbs
Brown Rice with Peas, Feta, and Mint
Middle Eastern Basmati Rice Pilaf
Wild Rice Pilaf with Cranberries and Pecans
Farro Primavera
Farro Risotto with Carrots and Goat Cheese
Herbed Barley Pilaf
Spiced Barley Pilaf with Dates and Parsley
Warm Summer Barley Salad
Creamy Parmesan-Rosemary Polenta
Creamy Mushroom Polenta
No-Fuss Quinoa with Lemon
No-Fuss Quinoa with Corn and Jalapeños (preview recipe online)
Greek Quinoa and Vegetable Lettuce Cups
Quinoa, Black Bean, and Mango Salad
Warm Lentil Salad with Radishes and Mint
Rustic Braised Lentils with Eggplant
Southwestern-Style Black Beans and Bulgur
Boston Baked Beans
Mexican-Style Beans
Braised White Beans with Olive Oil and Sage
Smoky Braised Chickpeas


Chocolate Snack Cake
Carrot Cake
Blueberry Cornmeal Tea Cake
Lemon Cheesecake (preview recipe online)
Spiced Pumpkin Cheesecake
Classic Brownies
Rice Pudding with Dried Cherries and Cinnamon
Coconut-Lime Rice Pudding
Chocolate Chip Bread Pudding
Crème Brûlée
Vanilla-Cardamom Poached Peaches
Tea-Poached Pears
Warm Strawberry-Rhubarb Compote with Frozen Yogurt
Warm Plum-Blackberry Compote with Frozen Yogurt
Apple-Oat Crisp

Easy Prep

Watch the video: σουπιές κρασάτες-στιφάδο νηστίσιμες cuzinagias how to cook cuttlefishrecipe (August 2022).