Easter is a time of year when you tend to eat abundantly and, in very rare cases, the healthiest products are taken into account. Among the large number of traditional dishes that do not fail at the table during these dates, we find one that fits the most within a healthy diet, the so-called Holy Week stew, or Lenten stew.
Traditionally, Lent Fridays have been observed following religious guidelines that prohibit eating meat during this period. Thus, the dish contains cod and chickpeas as a protein supply, accompanied by spinach. The origins of this dish date back to medieval times when salty cod became popular inside the peninsula, as it was the best way to store fish far from the sea.
In the nutritional field, it is a combination of ingredients that provide multiple nutrients and are recommended to be included in diets. Chickpeas are legumes that provide complete protein by having all the amino acids, have a high fiber content, lower bad cholesterol, and are rich in vitamins B1, B2, B2, B9, C, ,E and K.
Spinach is a proven source of essential nutrients such as carotene (a precursor of vitamin A), ascorbic acid, and various types of minerals. In addition, spinach is a potential source of natural antioxidants of six additional nutrients, including fiber, phosphorus, vitamin B1, zinc, protein, and choline.
Cod, meanwhile, is a low-fat fish that provides Omega-3 fatty acids to lower cholesterol and is rich in zinc, phosphorus, protein, selenium, and vitamin D. Therefore, this is a recipe that will make up for those Easter binges.
Ingredients
– 400 g dried chickpeas
– 300g of fresh spinach
– 300 g of desalinated cod
– 650 ml of seafood broth
– 5 cloves of garlic
– 1 bay leaf
– 1 onion
– 1 tablespoon of sweet paprika
– Olive oil
– Salt
– 4 boiled cooked
Preparation of the Holy Week Stew
1. The first step is to leave the chickpeas soaked the night before.
2. Place the seafood broth on the stove and, when it’s lukewarm, add the chickpeas and two cloves of garlic, and let it simmer for 2 to 2.5 hours.
3. While the chickpeas are in the heat, the other three garlic cloves are crushed and browned in another casserole with olive oil and on a soft heat.
4. Next, add the chopped onion.
5. The tomato is chopped, and it adds up too.
6. It’s all left on a very slow heat throughout the cooking of the chickpeas by stirring occasionally.
7. When made, the paprika is added to the tomato and removed from the fire.
8. Blend the sofrito, add the chickpeas, and let’s cook for a few minutes.
9. The spinach and cod are added and cooked all together for at least 5 more minutes.
10. You can add more water if you want a more thinner result (and continue cooking for 5 minutes longer), and after the liquid rectification try it in case they need more salt. If you want the broth to be thicker, remove 3 or 4 tablespoons chickpeas with a little broth, trill them with the hand mixer until a cream is made and return them to the pot.
11. Finally, peel the eggs and cut them into chunks before serving them.
This traditional recipe will be the Easter dish with healthier and more nutrients that will compensate for the rest of the food abuses typical of these dates.
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