Who says that stews are just for winter? This cod, chorizo, and lentil summer stew dish is proof that a hearty bowl can also be light, vibrant, and perfect for warmer days and nights. The smoky flavour of the chorizo together with the delicate cod, blends well with the tomato, protein-packed lentils, and green vegetables. Whether you’re dining with friends al fresco, or simply looking for a nourishing dinner after a warm summer day, you can’t go wrong with this satisfying one-pot dish.
Lentils: a protein packed powerhouse
In this cod, chorizo and lentil summer stew dish, I’ve chosen lentils instead of a butter bean or similar. Lentils are considered a nutritional powerhouse and for good reason. They are one of the best sources of protein, just 200g of cooked lentils provides around 19 grams of protein – a great meat alternative for vegetarians or days when you are going ‘meat free’. Talking of which, lentils have a much lower carbon footprint when compared to animal protein. So they’re not just good for your health but also for that of the environment. Lentils are also high in fibre which helps to improve digestion and support gut health. Another important benefit is that they help to regulate blood sugar levels, stopping you from feeling hungry and reaching for something you shouldn’t!
Other lentil recipes
Other lentil recipes to check out on EatYourGreens:
- Cumin-roasted carrot and lentil salad
- Carrot and lentil Bolognese (based on a recipe from Deliciously Ella)
- Coconut Chicken and Lentil Traybake
- Creamy carrot and lentil soup
- Warm salad of vegetables, lentils and halloumi
Broad Beans (aka Fava Beans) and Spinach
Broad beans are one of the oldest cultivated crops in the world, originating in North Africa as far back as 6000 BC, where there are still a staple today. Extending into Mediterranean, Asian and European cuisines, they are a versatile ingredient. Enjoyed fresh in spring and summer, or dried throughout the year, they are packed with protein, fibre, and vitamins, they have a slightly sweet and nutty flavour.
Spinach is a leafy green vegetable from the Amaranth family originating in Persia and introduced to China in the 7th century. By the Renaissance, it had gained in popularity especially in France and Italy courtesy of Catherine de Medici who brought it from Florence – hence the name à la Florentine for dishes made with spinach. It can be eaten raw or cooked and is rich in iron, calcium, Vitamins A, C K, as well as magnesium and antioxidants.
Growing Broad Beans & Spinach
Both of these vegetables are relatively easy to grow and light similar climates and conditions. Best sown in early spring or autumn in well-drained soil, broad beans prefer full sun whilst spinach likes a position in the garden with partial sun. Depending on your climate, you can plant them in the autumn and ‘over winter’ ready for early Spring.
A good choice of variety for broad beans is ‘The Sutton‘ which is ideal for small gardens as it’s a compact, dwarf variety, with a good yield. For Spinach, I’m growing ‘Matador’ this year which is a fast-growing, smooth-leafed variety. In other years, I’ve had great success with ‘Perpetual Spinach‘.
Any meaty white fleshed fish would work well in this dish. Try Hake, Haddock or whatever chunky white fish you find readily available.
You would be able to substitute the lentils for beans in this recipe. Butter beans or Cannellini beans would be a great addition.
Cod, Chorizo and Lentil Summer Stew
Equipment
- 1 wide relatively deep skillet or pan ideally a dish you can take straight to the table
- 1 medium non-stick frying pan
Ingredients
- 2 fillets skin-on cod 4 x individual fillets approximately 200g each
- 150 g chorizo cut into small cubes
- 1 onion
- 2 medium carrots
- 2 sticks of celery
- 2 large garlic cloves crushed
- 120 ml white wine
- 200 g fresh or frozen broad beans
- 400 g can of tomatoes
- 400 g can of lentils drained
- 2 tsp smoked paprika
- 1 tbsp extra virgin olive oil plus extra for drizzling
- 100 g baby spinach leaves
- 1 tbsp fresh basil leaves torn
- salt and pepper
- 1 tbsp fresh parsley chopped
- 1 lemon optional
Instructions
- Firstly, cut the chorizo into small cubes and place in the large pan (ideally one that can go straight to the table). Cook over a medium heat until the chorizo has released its oils and is slightly crispy. Remove to a piece of kitchen paper and set aside – leaving the oil in the pan.
- Finely dice the onion, carrot, and celery, and add to the chorizo oil over a medium heat. Cook for 5-6 minutes, continuing to stir until softened. Add the crushed garlic and cook for a further minute or two.
- Add the white wine and bubble until halved.
- Add the can of tomatoes to the pan along with 1 tsp of the smoked paprika, stir well to combine and leave to simmer for 10 minutes.
- Meanwhile, in a small saucepan, place the podded broad beans in boiling water and cook on a high simmer for 3-4 minutes. If using from frozen, simply follow the instructions. Drain, refresh under cold water, and remove the skins and discard, putting the beans to one side.
- In a separate non-stick frying pan, add 1 tbsp olive oil and place on a medium-high heat.
- Take the cod and season both side with salt and pepper. On the flesh side of the fish, lightly dust the surface with the remaining tsp of smoked paprika and pat in gently.
- When the pan is hot, place the fish skin side down in the hot oil and cook until crisp – around 3 minutes – then turn and cook for a further 3 minutes. Turn the heat off but leave the fish in the pan to continue cooking and remain warm.
- Returning to your stew, add in the lentils, together with the podded beans, the spinach, the chopped basil and 100ml of water. Stir well, season, and simmer for 5 minutes.
- Once the spinach has wilted, the dish is ready to serve.
- Place the fillets of cod on top of the stew, sprinkle with the chopped parsley, and drizzle with a little extra virgin olive oil and serve with the lemon wedges (if desired) and some crusty sourdough bread on the side.
