Spanish recipes


Cordovan salmorejo

Serves 6

This is a great recipe for summer; eaten in a bowl like a thick soup.
  • 1 Kg tomatoes
  • 200g wholemeal bread
  • 60ml extra virgin olive oil
  • 1 garlic clove
  • 100g cucumber (approx. ½ medium)
  • Pinch of salt
  1. Wash the tomatoes, removing the green from the stalk, and crushing them by e.g. placing in a bowl and crushing with a potato masher.
  2. Place the bread in a bowl and cover it with the tomato, leaving it to soak for about ten minutes.
  3. Add the garlic and mix with a mixer to obtain a thick cream of bread and tomato. (The proportion of bread recommended to use is great for the right texture, but you can vary it depending on the water that the tomatoes you use have and how consistent the crumb is – remember that a change in quantity of bread will change the nutritional analysis).
  4. Add the extra virgin olive oil. (A good salmorejo should always be made with extra virgin olive oil, to achieve the perfect emulsion with a creamy and thick result).
  5. Mix again with the mixer until the salmorejo is smooth, with a nice orange colour, and compact enough to hold the traditional small cucumber cubes with which you should use to decorate each serving.

Rich in vitamins B6, E, K, potassium, and selenium.


Stewed lentils

Serves 4

Lentils are a classic in all Spanish houses and in each of them there is a different way of preparing them. For this recipe for stewed lentils we will cook them with only olive oil, but full of flavour. Great in autumn and winter.
  • 250g lentils
  • 80g onion
  • 100g carrot
  • 100g green bell pepper
  • 70g leek
  • 50g fresh tomato
  • 4 tbsp extra virgin olive oil
  • 1 bay leaf
  • 250g potato (peeled and cut into approx. 2cm cubes)
  • Pinch salt
  • 1 garlic clove
  • 1 tsp sweet paprika
  1. Wash the lentils then chop the onion, carrot, green pepper, leek, and tomato.
  2. Heat 3 tbsp olive oil in a pot; add the onion, carrot, green pepper, and leek; fry them over a low heat for 5 minutes, salting them slightly.
  3. Add the diced tomato and cook for 3 more minutes.
  4. Add the lentils, the bay leaf, and the potatoes. Stir in with a wooden spoon and cook for 2 minutes.
  5. Add cold water until it covers about 2 cm above the lentils. Add a pinch of salt, cover, and cook for 50 minutes (15 minutes in a pressure cooker).
  6. Heat the remaining 1 tbsp oil in a pot, add the sliced garlic clove and lightly brown it; remove the pan from the heat and add the paprika, stirring and adding this sauce to the pot of lentils.
  7. Cook for a further 5 minutes and serve hot.

Rich in Protein, vitamin A, B vitamins (B1, B6, Folate), vitamins C, E, magnesium, phosphorous, and iron.

Spanish Omelette with onion

Serves 4
  • 400g potatoes (about 4 medium-sized potatoes)
  • 1 medium onion (approx. 110g)
  • 2 tsp extra Virgin Olive Oil
  • 2 pinches salt
  • 5 medium eggs
  1. Peel the potatoes, wash them, and cut them into slices, approximately 3mm thick. Dice the onions.
  2. Heat 1 tsp of the oil in a frying pan then add the potatoes and onion, making sure that they are well covered by the oil. Add a pinch of salt and fry over a low heat for about 20 minutes, until the potatoes are very tender (they can be crushed with the edge of a slotted spoon).
  3. Beat the eggs, drain the potatoes of any excess liquid, and add them to the eggs with a pinch of salt – mix well.
  4. Heat 1 tsp of olive oil in a medium-sized skillet then pour the egg and potato mixture into it. Let the egg set, occasionally moving the pan to make sure it does not stick. Once the egg has cooked, turn it over, putting a plate on the pan and turning the omelette over it with a smooth but firm twist. Slide back into the pan and let it cook on the other side.

Serving suggestion: serve with seasonal salad (remember this will provide additional nutrients to those outlined below).

Rich in Protein, B vitamins (B1, B2, Folate, B12), vitamins C, D, iron, and selenium.

Hake Galician

Serves 4
  • 5 Kg of fresh hake.
  • Coarse salt (three pinches)
  • For the fish broth: 1L water, a leek, a tomato, and the head of the hake.
  • 2 onions (approx. 220g)
  • 7 cloves of garlic
  • 8 Galician potatoes (medium; approx. 800g) (or other creamy white potatoes)
  • 2 bay leaves
  • 10ml of extra virgin olive oil
  • 1 tsp sweet paprika
  1. Wash and clean the fish well; fillet the fish and season it with coarse salt (two pinches will be enough for each side of the fish). Salt the fillets about an hour before cooking.
  2. Chop the leek and tomato then add them to the water and head of the hake in a pot. Bring to the boil, cover, and simmer for 30 minutes then strain; discard the head of the hake and vegetables, reserving the fish broth.
  3. Wash the hake fillets and cut into 4 even pieces before adding them to the dish.
  4. Peel the onions and garlic. Slice the garlic thinly and cut the onion into quarters.
  5. In a large pot add the fish broth (1L), bay leaves, onions, and a pinch of coarse salt.
  6. Peel and cut the potatoes in half then add them to the pot. Cook them for 10-12 minutes, until tender (but not breaking up).
  7. Put the hake slices in the pot. Cook over a low heat for 5 – 8 minutes, depending on how thick the fish is.
  8. Stop the cooking by adding half a glass of cold water. Remove from the heat and let it rest for another five minutes (cooking times vary with the thickness of the fish slices).
  9. While the hake is resting, prepare the garlic sauce. Heat the extra virgin olive oil in a small pan and brown the sliced garlic.
  10. Remove from the heat to lower the temperature of the oil then add the paprika.
  11. Stir and let it rest (this lets the paprika go to the bottom and the garlic becomes clean and without deposits. The oil becoming totally transparent and with a wonderful colour. You can add a little of the cooking broth if you like it with more sauce, in one way or another it is glorious).
  12. Once the fish is ready, drain well. Place the fish and potatoes on a plate and add the garlic sauce on top.

Serving suggestion: serve with seasonal vegetables (remember this will provide additional nutrients to those outlined below).

Rich in Protein, B vitamins (B3, B6, Folate, B12), vitamin K, phosphorous, potassium, iron, iodine, and selenium.

Murcian Salad

Serves 4

Great for spring and summer.
  • 2 medium eggs
  • 100g spring onions
  • Pinch of salt
  • 700g fresh tomatoes (or tinned whole tomatoes drained)
  • 150g tinned tuna (drained weight, tinned in spring water)
  • 16 black olives
  • 2 tbsp extra virgin olive oil
  1. Cook the eggs in water until they are hard boiled, about 10 minutes, then let them cool.
  2. Cut the spring onions into julienne strips and arrange in a deep dish with cold water and a pinch of salt. Let stand about 15 minutes then rinse well.
  3. Arrange the tomatoes in a bowl/salad bowl and chop them with a knife.
  4. Peel the eggs and cut them into slices.
  5. Drain the tuna and crumble it slightly with a fork.
  6. Add the egg, tuna, 12 olives to the salad bowl, then season with the extra virgin olive oil and a pinch of salt. Mix everything well, taste and adjust the dressing. Add the remaining olives on top.

Rich in Protein, B vitamins (B1, B2, B3, B6, Folate, B12), vitamins D, E, magnesium, phosphorous, potassium, iron, and selenium.