Discover the authentic taste of Sancocho Canario, a traditional Canarian stew made with salted fish, potatoes, and a medley of fresh vegetables. This hearty and flavorful dish brings together the rich flavors of the Canary Islands, making it a perfect comfort food. Learn how to prepare this delicious stew with our step-by-step recipe, ideal for family gatherings or cozy dinners.

Ingredients:

- 500g salted fish (such as cod), soaked and desalted

- 4 medium potatoes, peeled and diced

- 2 carrots, peeled and sliced

- 1 onion, chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 2 tomatoes, chopped

- 1 leek, sliced

- 1 cup green beans, trimmed

- 1 tsp paprika

- 1 tsp ground cumin

- 1 bay leaf

- 1 tsp dried oregano

- 2 tbsp olive oil

- Salt and pepper to taste

- 4 cups fish or vegetable broth

- Fresh parsley for garnish

Instructions:

Prepare the Fish:

  - If using salted fish, soak it in cold water for several hours or overnight, changing the water periodically to remove excess salt. Drain and pat dry.

Cook the Aromatics:

  - In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté until the onion becomes translucent and fragrant.

Add Vegetables and Spices:

  - Add the diced tomatoes, paprika, cumin, bay leaf, and oregano. Stir well and cook for a few minutes until the tomatoes start to break down.

Combine Ingredients:

  - Add the diced potatoes, carrots, leek, and green beans to the pot. Mix everything together.

Add the Broth:

  - Pour in the fish or vegetable broth, ensuring that the vegetables are covered. Bring to a boil, then reduce the heat to a simmer.

Cook the Fish:

  - Cut the soaked and desalted fish into chunks and add it to the pot. Simmer for about 30 minutes, or until the vegetables are tender and the fish is cooked through.

Season and Serve:

  - Season with salt and pepper to taste. Remove the bay leaf. Garnish with fresh parsley before serving.

Enjoy:

  - Serve hot and enjoy this comforting and traditional Canarian stew!

Feel free to adjust the seasoning and vegetables according to your preference.

Nutritional Values:

Salted Fish:

- Calories: 180-250 kcal

- Protein: 30-40g

- Fat: 1-3g

- Carbohydrates: 0g

Benefits:

- High in protein: Supports muscle growth and repair.

- Rich in omega-3 fatty acids: Supports heart health and brain function.

- Contains essential vitamins and minerals: Includes B vitamins, iodine, and selenium.

Potatoes:

- Calories: 77 kcal

- Protein: 2g

- Fat: 0.1g

- Carbohydrates: 17g

- Fiber: 2.2g

Benefits:

- Good source of vitamin C: Supports immune function and skin health.

- High in potassium: Helps regulate blood pressure and fluid balance.

- Provides dietary fiber: Supports digestive health.

Carrots:

- Calories: 41 kcal

- Protein: 0.9g

- Fat: 0.2g

- Carbohydrates: 10g

- Fiber: 2.8g

Benefits:

- High in vitamin A: Supports eye health and immune function.

- Contains antioxidants: Helps reduce oxidative stress.

- Good source of fiber: Aids in digestion and promotes satiety.

Onion:

- Calories: 40 kcal

- Protein: 1.1g

- Fat: 0.1g

- Carbohydrates: 9g

- Fiber: 1.7g

Benefits:

- Rich in antioxidants: May help reduce inflammation and oxidative stress.

- Contains vitamins and minerals: Includes vitamin C, vitamin B6, and manganese.

- Supports heart health: May help lower cholesterol levels and improve circulation.

Garlic:

- Calories: 149 kcal

- Protein: 6.4g

- Fat: 0.5g

- Carbohydrates: 33g

- Fiber: 2.1g

Benefits:

- Contains allicin: Has antibacterial and anti-inflammatory properties.

- Supports immune function: May help prevent and reduce the severity of colds.

- Promotes cardiovascular health: May help lower blood pressure and cholesterol levels.

Bell Pepper:

- Calories: 20 kcal

- Protein: 1g

- Fat: 0.2g

- Carbohydrates: 5g

- Fiber: 1.7g

Benefits:

- High in vitamin C: Boosts immune function and skin health.

- Rich in antioxidants: Contains vitamins A and E, which help protect cells from damage.

- Low in calories: Ideal for weight management.

Tomatoes:

- Calories: 18 kcal

- Protein: 0.9g

- Fat: 0.2g

- Carbohydrates: 4g

- Fiber: 1.2g

Benefits:

- Rich in lycopene: An antioxidant that may help reduce the risk of certain cancers and heart disease.

- Contains vitamin C: Supports immune health and collagen production.

- Hydrating: High water content helps with hydration.

Leek:

- Calories: 61 kcal

- Protein: 1.5g

- Fat: 0.3g

- Carbohydrates: 14g

- Fiber: 1.8g

Benefits:

- Supports digestive health: Contains dietary fiber and prebiotics.

- Contains vitamins and minerals: Includes vitamins A, C, K, and manganese.

- Has antioxidant properties: May help reduce inflammation and oxidative stress.

Green Beans:

- Calories: 31 kcal

- Protein: 2g

- Fat: 0.2g

- Carbohydrates: 7g

- Fiber: 3g

Benefits:

- Rich in vitamins: Includes vitamins A, C, and K.

- High in fiber: Supports digestive health and helps maintain stable blood sugar levels.

- Contains antioxidants: Helps protect cells from damage.

Olive Oil:

- Calories: 884 kcal

- Protein: 0g

- Fat: 100g

- Carbohydrates: 0g

Benefits:

- Rich in monounsaturated fats: Supports heart health and reduces inflammation.

- Contains antioxidants: May help protect against oxidative stress and inflammation.

- Supports healthy skin: Promotes hydration and elasticity.

This stew combines nutrient-dense ingredients that offer various health benefits while providing a comforting and flavorful meal.