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

Slow-Cooker Spanish Chickpea Soup

Rating: Unrated
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.

Seafood Couscous Paella

Rating: Unrated
12
Whole-wheat couscous soaks up this savory saffron-infused broth.

Romesco Sauce with Whole-Grain Pasta & Parmesan

Originating from the Catalonia region of Spain, "salsa romesco" is a tomato sauce made with nuts and peppers. It's traditionally eaten with fish, but in this recipe we pair it with whole-grain pasta for a yummy vegetarian meal. Parmesan is our choice for cheese, but you can substitute Pecorino Romano or Manchego cheese if you'd like.

Baked Cod with Chorizo & White Beans

Rating: Unrated
33
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.

Pork, White Bean & Kale Soup

Rating: Unrated
47
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.

Quick Paella with Shrimp & Mussels

Rating: Unrated
6
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.

Salty Chihuahua

Rating: Unrated
2
This is a Mexican-inspired take on the Salty Dog (usually made with grapefruit juice, vodka and salt).

Catalan Spinach Sauté

Rating: Unrated
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.

Nonalcoholic Sangria

In this nonalcoholic sangria recipe, we've skipped the added sugar and used 100% juice and tons of fresh fruit to create a delicious, yet healthy mocktail perfect for adults or kids.

Chickpea, Chorizo & Spinach Soup

Rating: Unrated
9
Chorizo lends this Mediterranean-inspired spinach soup recipe a smoky paprika flavor, and since the chorizo is sautéed first, much of the fat is drained away. Be sure to buy dry-cured, salami-style Spanish chorizo, not soft, Mexican-style sausage by the same name.

Pinto Bean & Andouille Sausage Stew

Rating: Unrated
12
An adaptation of the Andalusian dish fabada, this pinto bean stew is seasoned with andouille sausage, bacon, tomatoes, onions, peppers and smoked paprika. Fans of spicy beans should use the full amount of minced chile pepper (or more). Serve with brown rice and sour cream.

Spanish Seasoning Blend

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

Inspiration and Ideas

Basque Chicken Stew

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.

Spanish Rub

Rating: Unrated
1
Two kinds of paprika, cilantro and lemon give Spanish flair to pork chops, tenderloin or shrimp.

Arroz con Pollo

Rating: Unrated
10

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.