There’s something truly magical about bringing a simple bowl of Spanish Rice to the table—a dish that radiates warmth, color, and comfort with every spoonful. Throughout my own health journey, I’ve discovered how deeply real, wholesome food can impact not just our energy levels, but our overall sense of well-being. Early on, I believed eating healthy meant sacrificing flavor or settling for bland, uninspired meals. But the more I leaned into flavors from around the world, the more I realized that nourishing recipes can (and should!) taste absolutely delicious.
Every time I toast the rice and catch that nutty aroma mixing with onions and warm spices, I’m reminded that healthy cooking can be a joyful, sensory experience. The cumin in this recipe is another standout—it’s celebrated for supporting digestion and adding depth of flavor without the need for excess salt or fat. By using staple pantry ingredients and a few strategic spices, you can create a side dish that’s both deeply comforting and nutritionally wise.
Whether you’re focused on fueling your active lifestyle or simply looking to add more color and variety to your weeknight meals, this Spanish Rice recipe is here to prove that good-for-you food can be the highlight of your table. Let’s dive into the steps so you can enjoy this vibrant, healthy dish in your own home!
How to Make This Vibrant & Healthy Spanish Rice
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The Wholesome Ingredients You’ll Need
- 1 cup raw regular long grain white rice
- 2 tablespoons cooking oil (any kind works)
- 2 tablespoons finely chopped onion
- 1/2 can (4 oz) tomato sauce
- 2 cups water
- 1 teaspoon garlic salt
- 1/2 teaspoon ground oregano
- 1/2 teaspoon ground cumin
Creating Your Nourishing Meal, Step-by-Step
- Heat the oil in a heavy-bottomed frying pan over medium heat. Add the raw rice and toast, stirring until golden and aromatic.
- Add the chopped onion, stirring to coat it in oil and letting it soften for 1-2 minutes.
- Pour in the tomato sauce. It should sizzle and coat the rice.
- Add water, garlic salt, oregano, and cumin. Stir well to combine.
- Once the mixture bubbles, reduce the heat to low and cover with a tight-fitting lid. Simmer for 15 minutes—do not lift the lid!
- Turn off the heat and allow the rice to rest, still covered, for 5 more minutes.
- Remove the lid and fluff the rice with a spatula, lifting from the bottom up. Serve and enjoy your wholesome Spanish Rice!
Dietary Swaps: Making It Vegan, Gluten-Free, or Paleo
Spanish Rice is naturally vegan and gluten-free as written, making it a fantastic fit for many dietary needs. If you’d like to use whole grains, swap the white rice for long grain brown rice—just increase the simmer time and water slightly. For a paleo twist, try cauliflower rice (reduce liquid and cooking time accordingly). Sensitive to sodium? Replace garlic salt with fresh garlic and a pinch of sea salt or your favorite salt substitute. And if you’re avoiding nightshades, pureed roasted carrots can give a similar color and sweetness to tomato sauce. The recipe is incredibly flexible, so you can easily adjust it to suit your wellness goals.
How to Build a Perfectly Balanced Plate
While Spanish Rice is a nutrient-rich, satisfying side on its own, pairing it strategically can transform your meal into a powerhouse of balanced nutrition. Try serving it alongside grilled vegetables and a lean protein source like beans, tofu, or grilled chicken for a complete meal. Add a fresh green salad with avocado for healthy fats, or top the rice with black beans and diced tomatoes to increase fiber and plant-based protein. For an extra antioxidant boost, sprinkle fresh cilantro or squeeze lime on top just before serving. Building your plate this way ensures you get a mix of complex carbs, protein, and colorful micronutrients.
Smart Meal Prep: Storing for a Healthy Week
Spanish Rice is perfect for healthy meal prep! After cooling completely, divide leftovers into airtight glass containers and refrigerate for up to 4 days. For longer storage, portion the rice into freezer-safe bags or containers—just be sure to press out as much air as possible to prevent freezer burn. When ready to eat, reheat in a covered skillet with a splash of water or broth to restore moisture. Having a batch of Spanish Rice on hand makes it easy to assemble nourishing bowls, wraps, or quick sides throughout your week, helping you stick to healthy eating even on busy days.
Tips for Maximizing Nutrients and Flavor
To preserve the natural nutrients in your Spanish Rice, avoid overcooking—simmer just until the grains are tender and the liquid is absorbed. Toasting the rice before adding liquid not only adds flavor but can help keep the grains from turning mushy, retaining both texture and nutritional value. Use a glass lid if possible so you can monitor cooking without lifting and losing steam (which could disrupt the cooking process). For even more nutrition, stir in a handful of chopped spinach or bell peppers during the last few minutes of cooking—they’ll wilt beautifully without overcooking, adding color, fiber, and vitamins to your dish.
Using Peak-Season Produce for a Nutrient Boost
One of the joys of Spanish Rice is its adaptability to the seasons. In summer, stir in diced fresh tomatoes or sweet bell peppers for extra vitamin C and natural sweetness. In autumn, add roasted butternut squash cubes or sautéed kale during the last few minutes of cooking for a comforting, nutrient-rich twist. Springtime brings tender peas or asparagus, while winter is the perfect time to fold in chopped spinach or carrots. Seasonal vegetables not only boost nutrition but keep the recipe exciting and fresh year-round!
Got Questions:
How can I reduce the sodium content in this Spanish Rice?
To lower the sodium, replace garlic salt with a combination of fresh minced garlic and a small pinch of sea salt, or use a salt-free spice blend. Opt for low-sodium or homemade tomato sauce, and avoid adding extra salt during cooking. Taste the finished dish before deciding if more seasoning is necessary—herbs like oregano and cumin add plenty of flavor without relying on salt. This way, you maintain all the deliciousness with less sodium.
Is this Spanish Rice recipe suitable for a low-carb or keto diet?
Traditional Spanish Rice is made with long grain white rice, which is higher in carbohydrates. For a low-carb or keto version, substitute cauliflower rice for the white rice—adjust cooking time and use less water, as cauliflower cooks much faster. This swap delivers a similar texture and flavor while drastically reducing the carb count, making it an excellent fit for low-carb lifestyles without sacrificing taste.
What are the main health benefits of cumin in this recipe?
Cumin is more than just a flavor booster—it’s packed with health benefits! It aids digestion by stimulating enzyme production, which can help break down food efficiently. Cumin also delivers antioxidants that support immune health and may reduce inflammation. Including cumin in Spanish Rice not only gives the dish its signature warmth, but also contributes to gut health and overall wellness.
Can I use brown rice instead of white rice for extra fiber?
Absolutely! Brown rice is a fantastic high-fiber alternative that brings more minerals and a slightly nutty flavor. Simply increase the cooking time (typically 35-40 minutes) and add a bit more water, as brown rice requires more liquid to become tender. The result is a heartier, more nutrient-dense Spanish Rice that will keep you satisfied and support digestive health.
How does tomato sauce support health in this dish?
Tomato sauce is rich in lycopene, a powerful antioxidant linked to reduced inflammation and better heart health. It provides vitamins C and A, which support immune function and skin health. Using tomato sauce as the base for Spanish Rice not only adds beautiful color and tangy flavor, but it also transforms this side into a source of valuable plant nutrients.
What are some protein-rich pairings to make this a complete meal?
To turn Spanish Rice into a well-rounded meal, pair it with protein sources like black beans, pinto beans, grilled tofu, or lean poultry. You can also stir in cooked lentils or serve alongside a veggie-packed chili. These protein options complement the rice’s complex carbs, work wonderfully with the dish’s spices, and help keep you full and energized for hours.

Spanish Rice
Equipment
- heavy-bottomed frying pan
Ingredients
- 1 cup raw regular long grain white rice
- 2 tablespoons cooking oil any kind works
- 2 tablespoons chopped fine onion
- 1/2 can tomato sauce (8 oz can)
- 2 cups water
- 1 teaspoon garlic salt
- 1/2 teaspoon ground oregano
- 1/2 teaspoon ground cumin
Instructions
- In a heavy-bottomed frying pan, heat the oil over medium heat. Add the rice and toast it, stirring until it reaches a golden color.
- Add the diced onion to the pan, ensuring it is well coated with the oil. Continue to stir for a minute or two.
- Once the rice is toasted, pour in the tomato sauce, allowing it to sizzle.
- Pour in the water along with the garlic salt, oregano, and cumin. Stir to mix all ingredients thoroughly.
- When it reaches a bubbling point, reduce the heat to low and cover the pan. Let it simmer undisturbed for 15 minutes.
- After 15 minutes, turn off the heat and allow the rice to sit for another 5 minutes without lifting the lid.
- Remove the lid and fluff the rice from the bottom using a spatula. Your tasty Spanish rice is now ready to serve!