Of which 2.8 g sugars and 3.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas) · Plant protein (chickpeas) · Lean protein (salt cod)
Allergens egg, fish
Chickpea salad with flaked salt cod
A Portuguese classic served cold, ready in half an hour.
Ingredients
- 200 g (7 oz) salt cod, soaked (desalted)
- 300 g (10½ oz) cooked chickpeas
- 1 hard-boiled egg (50 g / 1¾ oz)
- 50 g (1¾ oz) black olives, pitted
- ½ small red onion (50 g / 1¾ oz)
- fresh parsley, to taste (5 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tbsp white wine vinegar (15 g / ½ oz)
- salt and pepper, to taste
Method
- Cook the salt cod in boiling water for 5 to 7 minutes. Drain, remove the skin and bones, and flake it.
- Slice the hard-boiled egg into rounds or chop it roughly.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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