Healthy Spanish Recipes

Find healthy, delicious Spanish recipes including paella, tapas, empanadas, soups, salads, desserts and sangria. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Red Sangria

This fruity red sangria is just like what you would get in a restaurant. It's easy to make with just five ingredients. A big batch is perfect for parties--or any night on the patio.
By Carolyn Casner

One & Yum Squid

Rating: 4 stars 2
Paired with spicy chorizo, earthy chickpeas, peppery kale and crunchy almonds, this dish feels like an instant taste-escape to Spain.
By Clodagh McKenna

Plum & Cider Sangria

In this apple cider sangria recipe, we've skipped the added sugar and used hard apple cider, apple liqueur and tons of fresh fruit to create a delicious, yet healthy cocktail.
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By EatingWell Test Kitchen

Slow-Cooker Spanish Chickpea Soup

Rating: 4.5 stars 2
This easy soup recipe is inspired by cocido, the hearty stew of assorted meats, chickpeas and vegetables considered a national dish of Spain. Each region, family and restaurant has its own variation, but this slow-cooker soup has enough meat to satisfy the carnivores and enough vegetables to make it healthy. Ask for a 4-ounce slab of Serrano ham or prosciutto at your deli counter instead of buying slices. If you don't have a 6-quart (or larger) slow cooker, opt for the stovetop variation instead.
Bruce Aidells
By Bruce Aidells

Spanish Seasoning Blend

Bright and zesty, this Spanish seasoning mixture is perfect for paella. It also works well with chicken, potatoes, seafood, and vegetables.
By Amy Riolo

Arroz con Pollo

Rating: 4 stars 12
Arroz con pollo, or chicken cooked with rice, is a common dish in Spain, Latin America and the Caribbean. We use quick-cooking brown rice here to help you get this on the table in just 40 minutes. Serve with a mixed green salad tossed with cilantro-lime vinaigrette.
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By EatingWell Test Kitchen

Pork, White Bean & Kale Soup

Rating: 4 stars 21
Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread and sliced Manchego cheese would go well on the side.
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By EatingWell Test Kitchen

Quick Paella with Shrimp & Mussels

Rating: 4.5 stars 4
Our quick take on paella is studded with mussels and shrimp. Traditional paella made with short-grain rice takes a while to cook and can be a bit tricky. Instant brown rice is a great shortcut--what it lacks in authenticity it more than makes up for in convenience. Make sure you seek out saffron, which gives the dish its distinctive yellow color and signature flavor. Serve with: Spinach salad.
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By EatingWell Test Kitchen

Roasted Red Pepper Vinaigrette

Rating: 5 stars 1
This roasted red pepper vinaigrette recipe has a Spanish zing with the addition of sherry vinegar and smoked paprika. Purchased jarred roasted red peppers make this salad dressing recipe quick, or you can make it extra-special by roasting your own red peppers.
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Baked Cod with Chorizo & White Beans

Rating: 4 stars 19
This recipe follows the Spanish and Portuguese tradition of pairing mild white fish with full-flavored cured sausage--just a bit gives the whole dish a rich, smoky flavor. Make it a meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.
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Basque Chicken Stew

Rating: 5 stars 1
Straddling the coastal border between Northern Spain and Southern France, the people of the Basque region have a deep affection for fork-tender chicken stewed in a vibrant tomato-pepper sauce. Briny green olives stuffed with Spain's pimiento peppers root the dish even further.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Catalan Spinach Sauté

Rating: 5 stars 1
In this quick and easy sautéed spinach recipe, a handful of standard pantry items transform frozen spinach into a satisfying side dish or omelet filling.
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Inspiration and Ideas

Easy Tomato Gazpacho
Rating: Unrated 2
Many gazpacho recipes are thickened with bread, but this easy gazpacho recipe uses just vegetables, making it a gluten-free refresher for a hot summer day. The key to any flavorful gazpacho is giving it time to rest. The flavors meld and become cohesive when the soup is allowed to sit a bit before serving.
Salty Chihuahua
Rating: Unrated 1
This is a Mexican-inspired take on the Salty Dog (usually made with grapefruit juice, vodka and salt).
Paella Valenciana

A more traditional take on this paella, from the region of Spain where the dish originated, would include rabbit and chicken, but this recipe only calls for easier-to-find chicken thighs. If you want, substitute 1 rabbit (3 1/2 pounds) cut into 2-inch chunks for half the chicken. If you can't find cranberry beans, double the limas.