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Healthier Spanish Paella

Healthier Spanish Paella

Although this classic Mediterranean dish is usually made with seafood, our anti-oxidant-rich version calls for spinach, asparagus, and peas as well as garlic, onion, and peppers to make a bountiful dinner that is as easy on the eyes as it is good for the heart and our general health.

A one-dish delight that offers great nutrition and immune-boosting power as well as a wonderful variety of colors and tastes.


1 cup long-grain brown rice
2 cups vegetable stock
1 tablespoon olive oil
1 large yellow onion, chopped
2 cloves garlic, minced
1 medium red pepper, chopped
1 medium green pepper, chopped
1/2 cup sliced button mushrooms
1 cup asparagus, cut into 2-inch pieces
1 cup peas, fresh or frozen
1 cup spinach, fresh or frozen, coarsely chopped
1 cup cooked black beans
1/2 cup sliced black olives
1/2 teaspoon turmeric
Salt and freshly-ground black pepper, to taste
1 16-ounce can diced tomatoes with their juice

1. In a large saucepan, combine the rice and stock and bring to a boil. Cover, reduce to a simmer and cook about 40 minutes.

2. Preheat oven to 400F.

3. While rice is cooking, heat oil in a large, oven-proof skillet and add chopped onion, garlic, red pepper, green pepper, mushrooms, asparagus, peas, spinach, beans, olives, turmeric, salt, and pepper. Saute about 5 minutes, until asparagus is just barely tender.

4. Add canned tomatoes, then add cooked rice. Stir to combine, then place paella in an ovenproof serving dish and bake in 400 F oven for about 10 minutes.

Serves 6.

Read more: Food, All recipes, Entrees

By the Care2 Staff.

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Annie B. Bond

Annie is a renowned expert in non-toxic and green living. She was named one of the top 20 environmental leaders by Body and Soul Magazine and "the foremost expert on green living." - Body & Soul Magazine, 2009. Learn Annie's latest eco-friendly news on, a website dedicated to healthy and green living.


+ add your own
7:59PM PST on Mar 6, 2013

I gotta try this one!!

12:28PM PST on Nov 15, 2012


8:13PM PST on Nov 6, 2012

Thank you.

9:43AM PDT on Jun 26, 2012


11:54AM PDT on Jun 23, 2012

Sounds like a pretty good switch on the original, but I'd like to Not use Canned tomatoes unless I can find them in glass containers.

4:13AM PST on Jan 19, 2012

Thank you

8:18PM PST on Dec 5, 2011

Yummy! The recipe sounds delicious. Thanks.

3:56PM PDT on Jun 29, 2011

This began as an interpretation of a vegetarian paella. It does not mean to take the place or compare to tradicional paellas. Paellas are not always made from fish & products of the sea but there is one made with chicken & rabbit - .I do not eat meat anymore but this is the best in taste - ,.and there is other made with chicken and products of the sea. And in catalonia they even use meat and some kind of sausage.Not my favorite at all.Meat is too strong for the overall taste.But is Valencia the land of paellas.Valencian region consist of three provinces: Castellon,Valencia & Alicante. They are masters of paellas. The betters are those made in the woods,using natural wood to make the fire to cook. With a sprig of wild rosemary to put on top of paella when is done to infuse its fantastic aroma.
Now I don't eat meat and my vegetarian paella is as delicious.

5:27PM PST on Feb 2, 2011

Thanks for the recipe. Paella is good.

Janice Roquero is right that this is not authentic Paella andthat is something to keep in mind but it is a healthier variation of it. Variation being the operative word.

3:26AM PST on Jan 19, 2011

Thanks for the info.

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