Of which 2.2 g sugars and 1.2 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 Protein (salt cod) · Fiber (chickpeas)
Allergens fish
Salt cod with chickpeas in the Varoma
The classic salt cod with chickpeas, steamed in twenty minutes.
Ingredients
- 4 soaked (desalted) salt cod steaks (600 g / 1¼ lb)
- 400 g (14 oz) cooked chickpeas, drained
- 1 onion (100 g / 3½ oz) — thinly sliced into rounds
- 2 tbsp olive oil (20 g / ¾ oz)
- 1 tbsp vinegar (15 g / ½ oz)
- 1 bay leaf (1 g)
- parsley and pepper, to taste
Method
- In a saucepan, warm the cooked chickpeas with a little water until heated through.
- In a separate pot with a steamer basket, place the salt cod over boiling water with the bay leaf and steam for 12 to 15 minutes, until it flakes easily with a fork.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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