Mediterranean · lunch, dinner
Salada de Grão com Bacalhau (Chickpea and Salt Cod Salad)
Video by Receitas do Paraíso on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish, Egg. Check labels on stock, sauces and spice mixes.
About 36 g of protein and 9 g of fibre a serve from the cod, chickpeas and eggs, and rich in folate and selenium. Dressed simply with olive oil and vinegar.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Simmer the soaked salt cod in water for about 10 minutes. Drain, remove all the skin and bones, and flake it. 1:22
- Finely chop the garlic, onion, red capsicum and parsley. Set aside about 10 olives and the hard-boiled eggs for the top. 1:42
- Put the chickpeas in a bowl and add the cod, garlic, onion, capsicum, parsley and the rest of the olives. Mix well. 1:15
- Season with a little salt, a good drizzle of olive oil and a splash of vinegar (or a few drops of lemon juice). Mix again, taste, and add a little more oil and vinegar. 2:41
- Plate, top with the reserved olives and egg slices, and finish with a drizzle of olive oil. Serve at room temperature or chilled. 3:35
Tip. Serves 4 (our estimate). Salt cod must be soaked in several changes of cold water for 24–48 hours before cooking; fresh cod also works. Keeps 2 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 25%
- Protein 35%
- Fat 40%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High90%
50 µg a serve, mostly from bacalhau (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High57%
1.4 µg a serve, mostly from bacalhau (80%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate High52%
210 µg a serve, mostly from chickpeas (82%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High37%
44 µg a serve, mostly from parsley (74%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High36%
32 mg a serve, mostly from red capsicum (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High34%
0.6 mg a serve, mostly from bacalhau (49%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High26%
4.7 mg a serve, mostly from chickpeas (62%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High26%
3.9 mg a serve, mostly from olive oil (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High24%
101 mg a serve, mostly from chickpeas (48%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High23%
2.6 mg a serve, mostly from chickpeas (58%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High22%
0.4 g a serve, mostly from bacalhau (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source15%
690 mg a serve, mostly from chickpeas (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source10%
92 µg a serve, mostly from hard-boiled eggs (41%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 2
Calcium8%
108 mg a serve, mostly from chickpeas (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D8%
1.6 µg a serve, mostly from bacalhau (65%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Receitas do Paraíso; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.