Chickpeas with Cod: An Easy and Delicious Recipe
With this recipe of chickpeas with cod, you’ll get an optimal amount of nutrients. It’s a perfect dish to include in your diet regularly, as it has substances that are capable of improving the body’s functioning.
However, legumes may not be suitable for everyone, as we’ll see later in this article.
Before we begin, it’s important to emphasize the need to increase fish consumption. Fish has a very adequate lipid profile, so experts advise emphasizing their intake as opposed to meat. In this way, it can contribute to reducing cardiovascular risk.
Chickpeas with cod
Below, we’re going to tell you how to prepare this recipe step by step. But first, we want to talk about some of its nutritional properties. To begin, we’ll highlight its fiber content, thanks to the chickpeas.
This substance is 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’s important when it comes to avoiding inefficiencies in hormone synthesis, which can lead to the development of hypothyroidism, as evidenced by research published in Biological Trace Element Research.
Finally, we mustn’t forget that seafood generally contains omega-3 fatty acids. Even though the content of these nutrients is higher in oily fish than in white fish, a certain amount of these nutrients can also be provided by eating cod.
Ingredients
- 24 ounces of chickpeas
- 7 ounces of desalted cod
- 1 medium onion
- 1 green bell pepper
- 2 cloves of garlic
- Laurel
- Sweet paprika
- Extra virgin olive oil
- Salt
To know more: Natural Remedies to Counteract Flatulence
Instructions for preparing the recipe
The first thing to take into account is that the chickpeas need some time to soak. It’s important to soak them in salted water the night before cooking.
Once preparation day arrives, it’s important to begin frying the onion with the bell pepper and the garlic in a pot with extra virgin olive oil. Make sure that all the ingredients are very well chopped so that they’re poached over medium heat. Add a spoonful of sweet paprika to add flavor and color.
When all the vegetables are already sautéed, add the chickpeas, the bay leaf, the cod, and the salt, covering the content of the pot with water to begin slow cooking.
It’s important to continue cooking until the chickpeas are sufficiently tender, all over low heat. Once you achieve the right texture of the legumes, then you can serve and enjoy.
Another option for preparing cod with chickpeas
If you liked the previous, option we bring you a variant. In this case, you’ll add spinach to the recipe, 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 regular consumption reduces the time of the permanence of symptoms in respiratory viral illnesses.
You may also be interested in: 5 Vitamin C Remedies to Fight Colds
Ingredients
- 1 boiled egg
- 7 ounces of chickpeas
- 17 ounces of fish broth
- 7 ounces of desalted cod
- A slice of bread
- 1 cup of frozen spinach
- 1 medium onion
- 2 cloves of garlic
- 1 spoonful of sweet paprika
Step-by-step instructions
As in the previous case, you must soak the chickpeas overnight. Once this is done, cook them with a little salt for at least 2 hours over low heat, to soften them.
It’s important to cut the cod loins and chop the spinach into very fine pieces. It’s also best to obtain a fish stock, which you can make yourself or purchase at the store.
To prepare the stew, you need to sauté the onion with the garlic in a pot. When it’s golden brown, add a spoonful of sweet paprika to add flavor.
It’s also possible to include a spoonful of fried tomato, although this step is optional. Once this is done, you should brown the cod loins in the pot.
When you’ve sealed the fish, add the cooked chickpeas and the spinach, together with half a liter of fish broth and a bay leaf. At this point, it’s important to let it simmer for 15 minutes so that the flavors homogenize.
Before you finish cooking, it’s important to fry a clove of garlic with a slice of bread, chopping them later in a mortar with a little broth. Crush everything and throw it back into the pot, stirring well and turning up the heat to produce a final boil.
Prepare chickpeas with codfish!
As you can see, both these recipes for chickpeas with cod are very simple. You can prepare them and start to include them frequently in your diet. They’re both full of essential nutrients that will help to ensure your proper health.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Gianfredi V, Salvatori T, Villarini M, Moretti M, Nucci D, Realdon S. Is dietary fibre truly protective against colon cancer? A systematic review and meta-analysis. Int J Food Sci Nutr. 2018 Dec;69(8):904-915. doi: 10.1080/09637486.2018.1446917. Epub 2018 Mar 8. PMID: 29516760.
- Luo J, Hendryx M, Dinh P, He K. Association of Iodine and Iron with Thyroid Function. Biol Trace Elem Res. 2017 Sep;179(1):38-44. doi: 10.1007/s12011-017-0954-x. Epub 2017 Feb 3. PMID: 28160243.
- Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
