Today we prepare one of those dishes that become essential in the kitchen: Chickpea stew with hake and cauliflower. With its combination of vegetables, fish y vegetables, is a recipe Healthy, nutritious and comforting, ideal for the coldest days of the year. In addition, its taste and texture They will delight the whole family, even those who tend to be less enthusiastic about vegetables.
This dish stands out for its creaminess and nutritional richness. This is a versatile recipe that you can adapt to your tastes using ingredients such as broccoli instead of cauliflower or changing the type of fish. elaboration It doesn't require much complication and, if you manage your time well, in about 40 minutes you can enjoy a succulent homemade stew.
What makes this stew special?
The stew that we propose to you today is the perfect balance between tradition and simplicityIt combines three fundamental food groups: vegetables, fish y vegetables. The chickpeas They provide vegetable proteins and a lot of fiber, hake It is a source of lean proteins and omega-3 fatty acids, while the cauliflower Add Vitamins y Antioxidants essential.
Also, by using a stir fried as a base for achieving a broth full of flavour, we manage to enhance all the ingredients of the dish. Without a doubt, it is an ideal recipe for those looking to maintain a balanced diet without sacrificing flavour.
Ingredients for people 4
- 200 g of chickpeas (soak them for about 12 hours before use).
- 2 carrots, peeled and cut.
- 2 leeks, cut in half.
- 1 sheet of laurel.
- 4 tablespoons of extra virgin olive oil.
- 8 hake fillets, frozen or fresh.
- 2 tablespoons of flour.
- 1 onion, chopped into small pieces.
- 1 tooth of it, finely chopped.
- 1 tablespoon tomato concentrate.
- 1/2 glass of Crushed tomato.
- 1/2 teaspoon choricero pepper meat.
- 1/2 cauliflower, separated into small florets.
- Salt and pepper to taste.
- 1 cooked egg, cut into pieces.
How to make chickpea stew with hake and cauliflower
- In a quick cooker, add the chickpeas, carrots, leeks and bay leaf. Season with salt and pepper to taste and cover with water, making sure there is approximately five times the volume of chickpeas. Cook for 20 minutes from when the pressure cooker valve rises to the second position. The time may vary depending on the variety of chickpeas and your pot.
- While the chickpeas are cooking, cut the hake fillets in half, season with salt and pepper and lightly coat in flour. In a saucepan with hot oil, Brown the hake fillets. It is not necessary to cook them completely, as they will finish cooking with the stew. Set aside.
- In the same pan, use the oil to poach the onion and garlicCook over medium heat for about 10 minutes, stirring occasionally to prevent burning.
- Add the tomato paste, crushed tomatoes and the meat of the choricero pepper to the sofrito. Cook everything together for about 5 minutes to enhance the flavours.
- When the pressure cooker is ready, remove it from the heat and let the pressure drop. Remove the carrots and leeks and blend them with two ladles of the cooking broth using a blender.
- Pour the mixture into the casserole dish along with the hake fillets, cauliflower florets and drained chickpeas. If necessary, add a little more broth to ensure it is well integrated. Cook everything together for about 8 minutes, making sure the cauliflower is tender.
- Finally, add the pieces of hard-boiled egg and cook for 3 more minutes so that the flavors blend perfectly.
Serve this delicious chickpea stew with hake and cauliflower piping hot. It is perfect as a main dish thanks to its nutritional balance.
Preparing recipes like this is a great way to enjoy traditional cuisine with a modern twist. In addition to being healthy y catalogue, this dish easily adapts to different occasions, from family meals to special dinners. Dare to innovate with your favorite ingredients to customize it to your liking.