Tuga Pops − Sunday, September 7, 2025, 10 Months ago in Salad Recipes

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Portuguese Chickpea & Salt Cod Salad Recipe (High Protein)

Name: Portuguese Chickpea & Salt Cod Salad Recipe (High Protein)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 Servings
Cuisine: Portuguese
Ingredients: 1 can chickpeas (about 400 g / 14 oz, drained); 2 salt cod fillets (about 400–450 g / 14–16 oz total) previously soaked in water; 2 tbsp chopped chives; 1 bay leaf; Olive oil, for sautéing (about 2–3 tbsp); 2 small onions (about 200 g / 7 oz total), sliced into half moons; 2 garlic cloves, thinly sliced; 1 carrot, finely sliced (about 100 g / 3.5 oz); 1/2 red bell pepper, finely sliced; 1/2 green bell pepper, finely sliced; 1/2 leek, sliced into rings; 1 tsp dried oregano; 1/2 tsp dried thyme; Freshly ground black pepper, to taste; Extra chopped chives, for garnish; Salt, to taste

This Portuguese Chickpea & Salt Cod Salad features savory flaked cod and a rich refogado. A fast, authentic, and high-protein meal.

40 min 4 servings Easy Prep time 10 min Cooking Time 30 min

Salad Recipes

Reviews

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You will love this Portuguese Chickpea & Salt Cod Salad Recipe (High Protein)

This vibrant Portuguese Chickpea Salad is a high-protein masterpiece featuring tender flaked fish and fiber-rich legumes. As an experienced cook, I love how the aromatic refogado (sautéed onion and garlic base) melds with the smoky depth of the cod. This high protein Mediterranean salad is among the best healthy salt cod recipes for a 40-minute, one-pan meal. Finished with fresh chives and a hint of piri-piri heat, it's a gut-healthy, authentic delight.

Ingredients

1 can chickpeas (about 400 g / 14 oz, drained)2 salt cod fillets (about 400–450 g / 14–16 oz total) previously soaked in water2 tbsp chopped chives1 bay leafOlive oil, for sautéing (about 2–3 tbsp)2 small onions (about 200 g / 7 oz total), sliced into half moons2 garlic cloves, thinly sliced1 carrot, finely sliced (about 100 g / 3.5 oz)1/2 red bell pepper, finely sliced1/2 green bell pepper, finely sliced1/2 leek, sliced into rings1 tsp dried oregano1/2 tsp dried thymeFreshly ground black pepper, to tasteExtra chopped chives, for garnishSalt, to taste

With all your ingredients and equipment gathered, you are ready to get started!

Directions

In a pot, cook the cod in water with a pinch of ground black pepper, the bay leaf, and some chopped chives.
Remove the skin and bones, flake the fish, and set aside.
In a skillet, heat a drizzle of olive oil.
Add the onions and garlic, and cook until the onions turn translucent.
Add the remaining vegetables and cook for 5 minutes.
Season to taste with salt, oregano, and thyme.
Stir in the chickpeas and the flaked cod.
Mix well and cook for another 2 minutes to incorporate flavors.
Adjust seasoning if needed and sprinkle with fresh chives before serving.

Adapted from a Recipe by: A Cozinha da Familia Antunes

Nutritional Facts (Per Serving)

Calories

378 kcal

Fat

32 g

Carbs

24 g

Protein

17 g

Frequently Asked Questions

What can I use as a substitute for salt cod in this recipe?

If you cannot find salt cod, you can substitute it with fresh cod or another type of firm white fish. Just ensure to season it well as it will lack the salty flavor of the salt cod.

How should I store leftovers of the chickpea & salt cod salad?

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave before serving, but be aware that the texture may change slightly.

What should I do if my chickpeas are too mushy after cooking?

If the chickpeas end up mushy, try to handle them gently when mixing in the salad to maintain some texture. Additionally, do not overcook the chickpeas; they should be tender but still firm. You can also use canned chickpeas that have been drained and rinsed to ensure consistency.

Recommended Drink Pairings

Wine

Portuguese: Vinho Verde - This light and slightly effervescent wine complements the saltiness of the cod and the freshness of the salad ingredients beautifully.

General: Sauvignon Blanc - The crisp acidity and herbal notes of Sauvignon Blanc enhance the vibrant flavors of the chickpeas and vegetables in the salad.

Beer

Portuguese: Super Bock - This popular lager offers a refreshing balance of malt and hops, which pairs well with the rich flavors of the salt cod.

General: Pilsner - A classic Pilsner provides a clean and crisp finish that can cut through the richness of the dish, enhancing the overall experience.

Other Beverages

Lemonade: The bright citrus notes of lemonade provide a refreshing contrast to the savory elements of the salad, enhancing its overall flavor profile.

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