Chickpea, Spinach, and Cod Stew

This stew is the emblem of Lenten cooking, a complete dish that combines legumes, vegetables, and white fish in perfect balance. Cod provides a flaky texture and a deep flavor that, together with the creaminess of the chickpeas, creates a comforting and nutritious experience. By using Bonsalt we keep the strength of the traditional stew while protecting arterial health, avoiding the excess sodium that usually comes with cured foods.

Estimated time: 50 minutes

Difficulty: ⭐⭐

Servings: 4 people

Ingredients

• 500g cooked chickpeas (canned may be used, well rinsed)

• 300g desalted cod loins (or fresh)

• 300g fresh spinach

• 1 large onion

• 2 cloves of garlic

• 1 ripe grated tomato

• 1 teaspoon of sweet La Vera paprika

• 1 slice of wholemeal bread (to thicken)

• 1 hard-boiled egg

• 1 teaspoon of Bonsalt

• 3 tablespoons of extra virgin olive oil (EVOO)

• 1 bay leaf

Nutritional Analysis and Total Macros

Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the benefits of incorporating specialty products.

Step-by-Step Professional Preparation

1. The sofrito base: In a pot with olive oil, sauté the finely chopped onion with the bay leaf until transparent. Add the grated tomato and cook for about 8 minutes until it loses its water.

2. The mash (the secret to thickness): In a small skillet with a little oil, fry the garlic cloves and the slice of bread. Transfer them to a mortar and pound well. Set this paste aside to bind the broth later.

3. Flavor and color: Remove the pot from the heat for a moment and stir in the sweet paprika. Stir quickly so it does not burn and add the cooked chickpeas.

4. Cooking: Cover with water or low-salt fish stock (about two fingers above). Add the teaspoon of Bonsalt and the mashed mixture from the mortar. Let simmer over medium heat for 15 minutes.

5. Adding the cod and spinach: Add the fresh spinach and the cod loins cut into medium pieces. Cook everything together for 5-8 minutes. The cod will cook quickly and the spinach will reduce in volume.

6. Final touch: Chop the hard-boiled egg and sprinkle it on top just before turning off the heat. Let the stew rest, covered, for 5 minutes so the flavors meld.

Nutritionist Tips

This dish is rich in iron and phosphorus, essential minerals for energy metabolism. Even if you use desalted cod, it always retains some residual sodium; therefore, it is essential to use Bonsalt for seasoning the broth, thus avoiding an increase in blood pressure.

For an even creamier texture, you can blend a handful of chickpeas with a little broth and return it to the pot. It is an ideal recipe to enjoy a traditional and healthy meal with friends or family!