Chickpeas With Cod: Easy And Delicious Recipe
With the recipe for chickpeas with cod you will get an optimal amount of nutrients. It is a perfect dish to include in the diet on a regular basis, since it contains substances capable of improving the functioning of the body. Now, legumes may not be good for everyone.
Before starting it is important to emphasize the need to increase fish consumption. These seafood products have a very adequate lipid profile, so experts advise emphasizing their intake over meat. In this way, it can contribute to improving cardiovascular risk.
Chickpeas with cod
We are going to tell you how to prepare this recipe step by step, but first we have to tell you about some of its properties at a nutritional level. The first thing to highlight is the contribution of fiber, from the chickpeas.
This substance has been shown to be important in the prevention of tumors related to the digestive system, according to a study published in the International Journal of Food Sciences and Nutrition.
Also, chickpeas with cod have a significant concentration of iodine, a key mineral in the functioning of the thyroid gland. This element is important to avoid inefficiencies in the synthesis of hormones, which can lead to the development of hypothyroidism, as evidenced by research published in Biological Trace Element Research.
Finally, we must not forget that marine products generally have omega 3 series fatty acids. Although the content of these nutrients stands out more in blue fish than in white fish, by ingesting cod as well you can contribute a certain amount of them.
Ingredients
- 500 grams of chickpeas.
- 200 grams of desalted cod.
- 1 medium onion.
- 1 green pepper
- 2 cloves of garlic
- Laurel.
- Sweet paprika.
- Extra virgin olive oil.
- Salt.
Step by step to prepare the recipe
The first thing to keep in mind is that chickpeas need a soaking time. For this it is important to put them in salted water the night before cooking.
Once the day of preparing the dish has arrived, it is important to start by sautéing the onion with the pepper and garlic in a pot with extra virgin olive oil. It is important that all the ingredients are very well chopped, so that they are poached over medium heat. Here a tablespoon of sweet paprika is added to add flavor and color.
When all the vegetables are already sautéed, add the chickpeas, bay leaf, cod and salt, covering the contents of the pot with water to start cooking over low heat.
It is important to cook until the chickpeas are tender enough; all over low heat. Once the proper texture of the legumes is achieved, it can be served and consumed.
Another option to prepare cod with chickpeas
If you liked the previous option we bring you a variant. In this case, spinach will be added to the recipe, some vegetables that stand out for their vitamin C content.
This nutrient is capable of improving the functioning of the immune system, as stated in a study published in Nutrients . Its habitual consumption reduces the time of permanence of the symptoms in the respiratory viral pathologies.
Ingredients
- 1 boiled egg.
- 200 grams of chickpeas.
- 1/2 liter of fish broth.
- 200 grams of desalted cod.
- 1 slice of bread.
- 150 grams of frozen spinach.
- 1 medium onion.
- 2 cloves of garlic
- 1 tablespoon of sweet paprika.
Step by Step
As in the previous case, it is essential to soak the chickpeas overnight. Once this is done, they are cooked with a little salt for at least 2 hours over low heat, to get them to soften.
It is important to cut the cod fillets and chop the spinach into very fine pieces. Also, it is optimal to obtain a fish broth. It can be done at home or also bought already packaged.
To make the stew it is necessary to sauté the onion with garlic in a pot. As soon as it is golden brown, add a tablespoon of sweet paprika to add flavor.
It is also possible to include a tablespoon of fried tomato, although this step is optional. Once this is done, you will have to brown the cod fillets in the pot itself.
When the fish has been sealed, add the cooked chickpeas and spinach, along with a pint of fish broth and a bay leaf. At this time it is important to let it cook over low heat for 15 minutes so that the flavors are homogenized.
Before finishing cooking, it is important to fry a clove of garlic with a slice of bread, then chop them in a mortar with a little broth. Everything is crushed and thrown back into the pot, stirring well and raising the heat to generate a final boil.
Prepare chickpeas with cod
As you have seen, both recipes for chickpeas with cod are very simple. You can prepare them and begin to introduce them frequently in the diet. They have a large amount of essential nutrients that will help ensure good health.
