Is Spanish Rice Healthy? Learn All About It Here!

Recent Posts

Christina Ross
Christina Ross
I'm a human being on planet earth. I've lived hundreds of lifetimes. In this incarnation I'm here to advance medicine.

A popular meal of South America, Spanish rice is rapidly winning the hearts of many in North America. And before you make this delicious meal a staple in your diet, you must first ask, is Spanish rice healthy?

Yes, Spanish rice is a healthy, nutritious, and delicious option. Naturally, whole-grain rice is a low-calorie and fat-free source of complex carbohydrates and a source of vitamins and minerals; it is also sodium-free.

If you are on a diet, you might find it challenging to figure out your health benefits, nutrition facts, easy and delicious recipes, along with the answers to some essential FAQs. 

Hopefully, in this article, you will find all the best possible solutions to all these points by the time we are done.

You may also like: Is Fried Rice Healthy

Health Benefits of Spanish Rice

is spanish rice healthy

Definitely, this Mexican recipe is an excellent choice for individuals looking for a nutritious meal. As a result, we will outline nine health benefits of Mexican rice in the following paragraphs:

Source of Fiber:

Mexican rice includes fantastic components also high in fiber. In this scenario, one serving of Mexican rice provides 1.4 g of dietary fiber. 

So, fiber is essential for healthy digestion. We can find fiber both in fruits and vegetables. Consumption of fiber-rich foods will assist you in improving your health.

Source of Vitamin A and C:

Mexican rice is a significant source of vitamin C. Green chilies and tomato sauces, both primary ingredients, include them. One serving of Mexican rice contains 26.7 milligrams of vitamin C. It also contains substantial amounts of vitamin A.

Source of B Vitamins:

Mexican rice has vitamin B due to its nutritional elements. The rice can provide thiamin, niacin, and folate in this situation. They do a lot to improve the body’s health. Having enough B vitamins in your body will protect you from many ailments.

Source of Minerals:

Mexican rice has minerals that you may not know. Ca, Fe, and K are included in Mexican rice, with 28.5 mg of calcium and 239.3 mg potassium per serving. These nutrients aid the body.

Helps to Lose Weight:

Surprisingly, Mexican rice can be a daily diet option. This is because it contains no fat or cholesterol. It also provides fiber, which helps control appetite and relieve hunger. So, you can rely on this healthy low-fat recipe to help you lose weight.

Boosts Energy:

Lactose-free Mexican rice is an excellent source of carbs, which gives the body energy. This is a great diet option for those who need nutrition and flavor. 

Promotes Healthy Nerves:

Mexican rice also promotes healthy nerves. This is because it contains choline. As a result, choline aids in cell structure and neuron communication. In this situation, one dish of Mexican rice has 9.7 mg choline.

Prevents Anemia:

Mexican rice is nutrient-dense. It’s because it’s nourishing. Then there are the beans. Iron helps in the creation of red blood cells inside our bodies. Red blood cells, in turn, keep us healthy by preventing anemia.

Boosts Immune System:

Mexican rice is high in minerals and vitamins that help WBCs fight diseases and infections. Your immune system will benefit from a nice meal of Mexican Rice.

You may also like: Vegan Brown Rice Pudding

Spanish Rice Recipe

what is spanish rice

It is the one-pot recipe that makes the rice more exciting. The seasonings are easy to adapt, and the spice can be fixed as per one’s taste. Let’s see an easy and healthy recipe of Spanish rice:


Olive Oil1 ½ Tablespoon
Minced Garlic½ Tablespoon
Basmati Rice1 Cup
Vegetable StockTwo ¼ Cups
Chicken Meat¾ lb
Chili PowderOne Tablespoon
Cumin1/2 Teaspoon 
Turmeric1 Teaspoon
Salt and PepperA pinch


  1. Preheat the oven to 420 degrees Fahrenheit. 
  2. Roast the raw tomatoes for half an hour in a cast-iron skillet. 
  3. Remove the tomatoes from the skillet after they’re done and set them aside.
  4. Set the skillet over low-medium heat and add the garlic, shallot, and olive oil. Then you have to Sauté for 2–3 minutes, taking care not to brown the garlic.
  5. To bloom the seasonings, add all ingredients to the skillet (excluding the sea salt and pepper) and heat for 60-120 seconds.
  6. Cook for 2-3 minutes with the uncooked rice in the skillet.
  7. Place vegetable stock and season with a touch of salt and pepper.
  8. Cook for minimum 25 mins at a medium simmer, covered. You can pour in 1/4-1/3 cup veggie to the skillet to avoid scorching the rice.
  9. Next, give it a gentle toss and, if desired, add your protein of choice.
  10. Finish with a garnish. Serve right away.

Frequently Asked Questions (FAQs)

Is Spanish rice suitable for a diet?

It doesn’t matter if you name it Mexican rice or Spanish rice; this recipe is delicious and packed with nutrients. Opt for brown rice rather than white for extra fiber and complex carbohydrates.

Can I use salsa instead of tomato sauce in Spanish rice?

Why not! Salsa may enhance the flavor and even the spiciness. What matters most is your preference.

How much rice should be used per person?

Per person, you’ll need about 1/4 cup of uncooked rice. The cooked rice required for one serving is between 3/4 and 1 cup. Assume that 3 cups of uncooked rice will feed around 12 people in a given recipe.

Is basmati rice healthier than brown rice?

Brown basmati rice includes greater fiber, B vitamins, zinc, and phosphorus, than white basmati rice. It has a smaller GI, while white basmati is more digestible.


Choosing Spanish rice is an excellent way to improve your overall health and well-being. It aids your body in every way it can, helping with your body’s repair. You have the option of storing and reheating it at a later time. 

So, is Spanish rice healthy? The answer is a resounding “yes.” There’s no reason you shouldn’t try this simple recipe at home. Spanish rice can give a valuable boost to your healthy lifestyle or diet menu.

Latest Recipes

More Articles Like This