📂 Legumes
#Spoon Dish
#High Protein
#High Iron
#Gluten-Free
Chickpeas with Spinach and Desalted Cod
🍲 Rediscover the classic fasting stew in a lighter version. High-quality protein, iron, and fiber in a comforting spoon dish.
🛒 Ingredients
- 14 oz Cooked chickpeas
- 10.5 oz Fresh spinach
- 8.8 oz Desalted cod
- 5.3 oz Onion
- 2 Garlic cloves
- 1 tbsp EVOO
- Sweet paprika
🍲 Light Stew: Tradition and Nutrition in a Single Dish
The classic chickpea stew with spinach and cod is a jewel of the Mediterranean diet. Traditionally associated with Easter, it is a dish so complete that it deserves a place in our weekly menu throughout the winter. In this version, we eliminate heavy sofritos and fried bread, achieving a light, digestible, and extremely comforting stew.
🐟 Why it is exceptionally healthy
- Nutritional Synergy: Spinach provides plant-based iron, and the high-value biological protein from cod helps maintain muscle mass without providing saturated fats.
- Prebiotic Fiber: Chickpeas are excellent for the gut microbiota, regulating transit and providing long-lasting satiety.
- Omega-3: Cod, although a white fish, provides essential fatty acids protective of the cardiovascular system.
📝 Step-by-Step Preparation
- Fish Preparation: Use 8.8 oz (250g) of previously desalted and flaked cod. Check carefully that no bones remain.
- The Base Sofrito: Finely chop 1 large onion (5.3 oz / 150g) and 2 garlic cloves. In a pot with 1 tbsp (15ml) of EVOO, sweat over low heat until the onion is transparent and sweet.
- The Aroma: Remove the pot from the heat for a moment and add 1 teaspoon of sweet paprika. Stir quickly so it doesn't burn (it would make the stew bitter). Immediately add 3.4 fl oz (100ml) of crushed natural tomato and return to the heat for 5 minutes.
- Legume and Broth: Incorporate 14 oz (400g) of cooked chickpeas (washed and drained) into the pot. Cover with 17 fl oz (500ml) of vegetable or mild fish broth. Bring to a boil and simmer over medium heat for 15 minutes so the flavors integrate.
- The Green Touch: Add 10.5 oz (300g) of fresh spinach leaves. At first, it will seem like a lot, but they will reduce their volume in just 2 minutes of cooking.
- Cod Integration: Turn off the heat, stir in the cod flakes, and cover the pot. The residual heat will cook the cod in 3-4 minutes, leaving it extremely juicy and preventing it from drying out. Serve hot.
