Summary: Cod stew with chickpeas and spinach is the most emblematic dish of Lent and Holy Week in Spain. It's a comforting stew of chickpeas cooked with spinach (or chard), flaked cod, an aromatic sofrito of onion, garlic, tomato, and paprika, and sometimes hard-boiled egg. It's a meat-free Lenten dish that proves abstinence can be delicious.
What is cod stew?
Cod stew with chickpeas and spinach is the most emblematic dish of Lent and Holy Week in Spain. It's a comforting stew of chickpeas cooked with spinach (or chard), flaked cod, an aromatic sofrito of onion, garlic, tomato, and paprika, and sometimes hard-boiled egg. It's a meat-free Lenten dish that proves abstinence can be delicious.
Lenten stew is one of those dishes that every Spanish family has in their recipe book. In Andalusia, Extremadura, Castilla-La Mancha, and Castilla y León, it is prepared religiously (no pun intended) during Lent, especially on Lenten Fridays and Good Friday. It is a communal dish, from a large pot and shared table, that nourishes body and spirit.
At Bacalalo, we sell more cod during Lent than at any other time of the year, and this stew is the main reason. Flaked cod is perfect for this recipe: it comes already shredded and integrates perfectly into the stew.
Lenten stew: Spanish tradition
Lent (the 40 days before Holy Week) is a period of abstinence in the Catholic tradition: no meat is eaten on Fridays. This restriction generated one of Spain's richest culinary traditions: Lenten cuisine. Dried cod, chickpeas, spinach, and hard-boiled eggs became the protagonists of this penitential cuisine which, paradoxically, produced some of the most delicious dishes in Spanish gastronomy.
The Lenten stew combines the three non-meat protein sources of the traditional Spanish diet: cod (salt-preserved marine protein), chickpeas (vegetable protein), and egg (animal protein). Together they create a nutritionally complete dish that could feed the entire family during the long Fridays of Lent.
Today, cod stew is prepared year-round (not just during Lent), but it reaches its peak during Holy Week. Markets are filled with dried cod, chickpeas, and spinach, and every Spanish home smells of stew.
Each region of Spain experiences Lent with its own fasting recipes, which has generated an extraordinary culinary richness. In Andalusia, the stew often incorporates fried bread, crushed almonds, and saffron, giving it a denser and more aromatic character. In Extremadura, Lenten cuisine includes cod caldereta with paprika from La Vera, with an intensely smoky flavor. Castilla y León contributes its cod migas with grapes and pine nuts, while in Galicia, Lenten Fridays are filled with cod caldeiradas with "cachelo" potatoes. Aragon contributes bacalao ajoarriero, cooked with peppers, tomato, and plenty of garlic. In Catalonia, cod fritters are the quintessential Lenten tapa. This diversity shows that restricting meat consumption, far from impoverishing cuisine, enriched it with unprecedented creativity.
To pair cod stew, a full-bodied white wine is the best choice. The best candidates are a barrel-fermented Verdejo, a Godello from Valdeorras, or even a Fino from Jerez, whose almond and yeast notes perfectly complement the earthy flavor of the chickpeas and paprika. If you prefer to skip the wine, a good crusty country bread is the most traditional and satisfying accompaniment.
Ingredients for 6 servings
- 400 g dried chickpeas (soaked 12h) or 800 g cooked chickpeas
- 300 g flaked desalted cod or shredded loin
- 500 g fresh spinach (or 300 g frozen) or chard
- 1 large onion, chopped
- 4 cloves garlic
- 2 ripe tomatoes, grated
- 2 teaspoons sweet paprika
- 1 teaspoon ground cumin
- 100 ml extra virgin olive oil
- 1 bay leaf
- 4 hard-boiled eggs (optional, highly recommended)
- Salt and pepper
About the chickpeas: Soaked and cooked dried chickpeas are far superior to canned ones in texture and flavor. But canned ones work perfectly for a quick weekday stew. If using dried chickpeas, soak them for 12 hours in salted water before cooking.
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Step-by-step preparation
1. Cook the chickpeas (1-1.5h if dry / 0 if canned)
If using dried chickpeas: drain the soaking water, put them in a pot with cold water, the bay leaf, and a whole clove of garlic. Bring to a boil (always start cold). Reduce heat and cook for 1-1.5 hours until tender. Do not add salt until the end (it hardens the skin). If using a pressure cooker: 20-25 minutes after pressure builds.
2. Make the sofrito (15 minutes)
In a large saucepan, heat the olive oil over medium heat. Sauté the chopped onion and sliced garlic for 8-10 minutes. Add the grated tomato and cook for 5 minutes until it loses its acidity. Remove from heat, add the sweet paprika and cumin (always off the heat so the paprika doesn't burn). Mix well.
3. Combine everything (15-20 minutes)
Add the drained chickpeas to the sofrito (reserve some of the cooking liquid). Add the spinach (if fresh, they will wilt in 3-4 minutes; if frozen, add directly). Add the flaked cod. Cover with chickpea cooking liquid (or hot water if using canned chickpeas) until the stew has your preferred consistency: more liquid for a soupier stew, less for a thicker one. Cook over medium-low heat for 15-20 minutes for the flavors to blend.
4. Serve
Adjust salt to taste (carefully: the cod already adds salt). Serve in deep bowls with half a hard-boiled egg per person. Drizzle with a good amount of extra virgin olive oil on top.
Tips for a perfect stew
- Tender chickpeas: If using dry, don't undercook them. A chickpea that crunches when you bite into it ruins the stew. They should be creamy inside.
- Paprika off the heat: As with all recipes using paprika, always add it off the heat. It burns in seconds, and the bitterness is irrecoverable.
- Cumin in moderation: Cumin is the secret touch of Lenten stew, but in excess, it dominates everything. A level teaspoon is enough for 6 people.
- Don't overcook the cod: The cod is added at the end and only needs 15-20 minutes in the stew. If cooked too long, it falls apart and becomes mushy.
- Broth texture: The stew should have body. If it's too liquid, mash a few chickpeas with a fork against the side of the pot: the starch will thicken the broth.
- Resting: Like all stews and spoon dishes, cod stew is better the next day. The flavors meld, and the broth gains body.
Regional variations
Andalusian stew (with fried cod)
In Andalusia, especially in Cordoba and Jaen, pieces of cod are fried before being added to the stew. Fried cod provides a contrast in texture and a more intense flavor. It is also served with fried bread.
Extremaduran stew (with pumpkin)
In Extremadura, pumpkin is added to the stew, which provides a natural sweetness and thickens the broth. Paprika from La Vera (smoked) is also used instead of sweet paprika, which completely changes the flavor profile.
Castilian stew (with bread)
In Castile, the stew is thickened with shredded day-old bread. The bread absorbs the broth and gives a very dense and comforting texture. It is the most hearty stew.
Stew with chard
Chard replaces spinach in many regions. It has more body and texture than spinach, and a slightly different (more earthy) flavor. Both options are excellent.
Storage and reheating
Cod stew is one of those dishes that improves with time. It keeps in the fridge for 4-5 days without losing quality. To reheat, do it over low heat, stirring occasionally. If it has thickened a lot in the fridge (normal due to the chickpea starch), add a little water or broth. Hard-boiled eggs are always added when serving, not when storing. It also freezes perfectly (up to 3 months): thaw in the fridge and reheat gently. Lenten stew is the perfect dish to prepare in quantity on Sunday and eat all week: it tastes better every day.
Nutritional information
- Calories: 380-430 kcal per serving (generous)
- Protein: 28-34 g (cod + chickpeas + egg = complete protein)
- Fats: 16-20 g (olive oil + egg)
- Carbohydrates: 30-36 g (chickpeas)
- Fiber: 8-10 g (chickpeas + spinach)
- Iron: excellent source (spinach + chickpeas)
Lenten stew is nutritionally extraordinary: complete protein from three different sources (cod, chickpeas, egg), abundant fiber, iron, B vitamins, omega-3 from cod, and healthy fats from olive oil. It is a complete dish that needs nothing else, except a good piece of bread for dipping. In addition, chickpeas provide slow-absorbing carbohydrates that provide sustained energy for hours, which explains why this stew has historically been the dish chosen to feed entire families during Lenten fasting days.
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Conclusions
- What is cod stew?: Cod stew with chickpeas and spinach is the most emblematic dish of Lent and Holy Week in Spain.
- Lenten stew: Spanish tradition: Lent (the 40 days before Holy Week) is a period of abstinence in the Catholic tradition: no meat is eaten on Fridays.
- Ingredients for 6 servings: About the chickpeas: soaked and cooked dried chickpeas are far superior to canned ones in texture and flavor.
- Step-by-step preparation: If using dried chickpeas: drain the soaking water, put them in a pot with cold water, the bay leaf, and a whole clove of garlic.
- Tips for a perfect stew: In Andalusia, especially in Cordoba and Jaen, pieces of cod are fried before being added to the stew.
Frequently asked questions
Can it be made with canned chickpeas?
Yes, the stew turns out perfectly with canned chickpeas. The texture is slightly different (less creamy), but the result is very good and saves 1.5 hours of cooking time. Rinse the chickpeas before using them.
Spinach or Swiss chard?
Both work perfectly. Spinach is milder and wilts quickly. Swiss chard has more body and a more earthy flavor. It's a matter of regional and personal preference. It's a comforting stew of chickpeas cooked with spinach (or Swiss chard), flaked cod, an aromatic sauté of onion, garlic, tomato, and paprika, and sometimes a hard-boiled egg.
Can the stew be frozen?
Yes, it freezes very well for up to 3 months. Chickpeas and spinach hold up to freezing without problems. The cod does too. It's best to add the hard-boiled egg when serving, not to freeze it.
Is the stew only made during Lent?
Traditionally yes, but today it is eaten all year round. It is a comforting spoon stew that works in any cold month. In many homes, it is a regular autumn and winter dish. Lenten Stew: Spanish Tradition Ingredients for 6 people Step-by-step preparation Tips for a perfect stew Regional variations Storage and reheating Nutritional information Frequently asked questions Conclusions What is cod stew?
What cod to use for the stew?
Flaked cod is perfect: it comes already flaked and integrates quickly. Hand-flaked loin or cod in pieces also works. Lenten Stew: Spanish Tradition Ingredients for 6 people Step-by-step preparation Tips for a perfect stew Regional variations Storage and reheating Nutritional information Frequently asked questions Conclusions What is cod stew?
Buy flaked cod for your stew at Bacalalo.
→ Prepare it with Bacalalo products: Salted cod tail | Extra flaked salted cod
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