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 Healthy Spanish Chicken and Beans Recipe: A Flavor-Packed One-Pot Meal

Looking for a hearty, nutritious meal that’s bursting with Mediterranean flavor? This Healthy Spanish Chicken and Beans recipe is everything you need: high in protein, rich in fiber, and loaded with vegetables—all brought together in a one-pot dish that’s perfect for busy weeknights or relaxing weekends.

In this post, we'll walk you through the full recipe, the nutritional benefits, the cultural background, and plenty of tips and tricks to make this meal your go-to comfort food without the guilt. Plus, it's gluten-free and can easily be made dairy-free too!

Why You’ll Love This Recipe

This dish is a celebration of Spanish cuisine—think smoky paprika, garlic, olive oil, juicy chicken, and tender white beans that soak up all those rich flavors. It’s:

• Healthy and balanced – High in protein, fiber, and essential nutrients.
  
  

• One-pan and low effort – Minimal cleanup required.
  
  

• Meal-prep friendly – Tastes even better the next day.
  
  

• Versatile – You can swap veggies, spices, or even the type of beans.
  
  

• Comforting – A warm, hearty meal that feels indulgent but is wholesome.
  

A Bit of Spanish Inspiration

Traditional Spanish cooking often centers around simple, rustic ingredients: legumes, olive oil, vegetables, lean meats, and a ton of flavor from herbs and spices.

This dish takes inspiration from classics like “Pollo a la Chilindrón” (a pepper and tomato chicken stew) and “Fabada Asturiana” (a rich bean stew).

The result is a fusion dish that pays homage to Spanish culinary traditions while being light enough to fit into a modern healthy lifestyle.

Ingredients You’ll Need

Here’s what you need to make this recipe. Most items are pantry staples, and you can find everything at a regular grocery store.

For the Chicken and Marinade:

• 4 boneless, skinless chicken thighs (or breasts if preferred)
  
  

• 1 tbsp olive oil
  
  

• 1 tsp smoked paprika
  
  

• 1 tsp ground cumin
  
  

• 1/2 tsp dried oregano
  
  

• 1/2 tsp chili flakes (optional)
  
  

• Salt and pepper to taste
  
  

• Juice of 1/2 lemon
  
  

For the Stew:

• 1 tbsp olive oil
  
  

• 1 onion, finely chopped
  
  

• 3 garlic cloves, minced
  
  

• 1 red bell pepper, diced
  
  

• 1 yellow bell pepper, diced
  
  

• 1 zucchini, chopped
  
  

• 1 tsp smoked paprika
  
  

• 1/2 tsp turmeric (optional but adds color)
  
  

• 1/4 tsp cayenne pepper (optional for heat)
  
  

• 1 can (400g) diced tomatoes
  
  

• 1 can (400g) cannellini or white beans, drained and rinsed
  
  

• 1/2 cup chicken broth or water
  
  

• Salt and pepper to taste
  
  

• Fresh parsley for garnish
  

How to Make Spanish Chicken and Beans (Step-by-Step)

Step 1: Marinate the Chicken

Start by mixing the olive oil, smoked paprika, cumin, oregano, chili flakes, lemon juice, and salt in a bowl. Add the chicken and coat well. Let it marinate for at least 15–30 minutes (or up to overnight in the fridge).

💡 Pro Tip: The longer it marinates, the more flavorful the chicken becomes.

Step 2: Brown the Chicken

Heat 1 tbsp olive oil in a large skillet or Dutch oven over medium-high heat. Add the chicken and sear until golden brown on both sides (about 3–4 minutes per side). Remove from the pan and set aside.

Step 3: Sauté the Vegetables

In the same pan, add the onion and cook until soft and translucent. Then add garlic, bell peppers, and zucchini. Sauté for 5–6 minutes until the vegetables are softened and starting to caramelize.

Step 4: Add Spices and Tomatoes

Add smoked paprika, turmeric, and cayenne to the vegetables. Stir for a minute to toast the spices. Then pour in the canned tomatoes, scraping the bottom of the pan to deglaze all the delicious bits.

Step 5: Add Beans and Chicken

Stir in the drained white beans and pour in the chicken broth. Return the seared chicken to the pan, nestling it into the sauce. Simmer on low heat, covered, for 15–20 minutes until the chicken is cooked through.

Step 6: Taste and Finish

Taste the stew and adjust seasoning with more salt, pepper, or lemon juice. Garnish with fresh parsley before serving.

Serving Suggestions

This dish is hearty on its own, but you can also serve it with:

• A side of crusty whole grain bread
  
  

• Brown rice or quinoa for extra fiber
  
  

• Steamed greens or a simple salad for freshness
  

Nutritional Breakdown (Per Serving)

This recipe serves 4. Approximate values:

• Calories: 370
  
  

• Protein: 35g
  
  

• Carbs: 25g
  
  

• Fat: 14g
  
  

• Fiber: 7g
  
  

• Sugar: 6g
  
  

🥦 High in fiber, iron, potassium, and vitamin C—perfect for a nutrient-rich dinner.

Healthy Tweaks and Variations

Want to mix it up? Try these:

• Vegetarian version: Swap chicken for chickpeas or tofu and use vegetable broth.
  
  

• Add leafy greens: Stir in spinach or kale in the last 5 minutes of cooking.
  
  

• Boost flavor: Add a splash of dry white wine or a few olives for a Mediterranean twist.
  
  

• Use different beans: Try butter beans, navy beans, or even lentils.
  
  

• Make it creamy: Stir in a spoonful of Greek yogurt or coconut cream at the end.
  

Why This Recipe Is So Good for You

Here’s how this dish supports a healthy lifestyle:

✅ Lean Protein

Chicken thighs offer high-quality protein, supporting muscle maintenance and repair. If you use breasts, it’s even leaner.

✅ Fiber-Packed Beans

White beans are high in dietary fiber, promoting gut health, lowering cholesterol, and keeping you full longer.

✅ Antioxidant-Rich Veggies

Peppers, tomatoes, and zucchini offer vitamins A, C, and E—powerful antioxidants that support your immune system and skin health.

✅ Healthy Fats

Olive oil provides monounsaturated fats, which support heart health and aid in nutrient absorption.

✅ Low Glycemic Load

This recipe is balanced with protein, fiber, and healthy fats, making it ideal for blood sugar control.

Storage and Meal Prep Tips

This dish keeps incredibly well:

• Fridge: Store in an airtight container for up to 4 days.
  
  

• Freezer: Freeze for up to 3 months. Defrost in the fridge overnight and reheat on the stove or microwave.
  
  

• Meal prep: Pack in containers with a portion of brown rice or salad for easy grab-and-go lunches.
  

Sustainability Tips

Want to make this dish more eco-friendly?

• Buy organic and local produce when possible.
  
  

• Use free-range or organic chicken.
  
  

• Choose low-sodium canned beans or cook your own from dry.
  
  

• Reduce waste by using up any leftover vegetables in your fridge.
  

What Readers Are Saying

“Absolutely delicious! So simple and comforting. I added spinach at the end and it was perfect.” — Lena M.

“I made a double batch and froze half. Such a lifesaver for busy nights. My kids even loved it!” — Mark D.

“I love how flavorful this is without being heavy. The smoked paprika makes it taste like it came from a Spanish restaurant!” — Anita R.

Final Thoughts

This Healthy Spanish Chicken and Beans recipe isn’t just nutritious—it’s soul-satisfying. It brings together all the elements of great cooking: rich flavor, vibrant color, and wholesome ingredients.

Whether you're meal-prepping for the week or hosting a casual dinner, this dish is a guaranteed crowd-pleaser.

Give it a try and let your kitchen be filled with the aromas of Spain—smoky, savory, and utterly delicious.

More Healthy One-Pot Meals You’ll Love

• Mediterranean Chickpea Stew
  
  

• Lentil and Sweet Potato Curry
  
  

• Garlic Herb Chicken with Quinoa
  
  

• Moroccan Spiced Vegetable Tagine
  

Did you try this recipe?
Leave a comment below or tag us on Instagram with your version using #HealthySpanishChicken!