Update your pantry with this reduced sodium Spanish Rice recipe.
By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.
Two things I’ve noticed about 2017 so far—recreating favorite packaged foods and rethinking pantry staples—are important steps to making better lifestyle choices. Last week, we made chips out of cottage cheese and today we’re updating a popular pantry item, prepackaged rice mixtures.
Growing up these mixes were often a part of the menu. By just adding water and a mysterious bag of spices, bland rice transformed into a flavor packed dish. Fast forward a couple years + a few health and science classes later + learned to read a food label = and completely shocked with the amount of sodium those mixes contain. Sure, we’d try diluting it with more rice or less of the flavor packets. But we’d still feel these high sodium dish afterwards. Bummer, I know.
Re-Evaluate Pantry Staples
Now image there was an ingredient that would add the flavor of salt without so much sodium. Would you believe the answer is something you probably already have on hand, soy sauce.
Even though it’s often thought to be high in sodium, culinary research indicates soy sauce actually helps reduce sodium in recipes. It contain less sodium per volume compared to table salt, which has 2300 mg of sodium per teaspoon.
Soy sauce is also rich in umami, a savory taste that helps round out the overall flavor of a dish and enhances the palatability of a wide variety of foods. A study published in the Journal of Food Science revealed that swapping soy sauce for salt reduces the sodium by up to 50% without decreasing consumer acceptance.
Kikkoman, a leading producer of soy sauce and other convenient Asian-style sauces, reached out to test the results of swapping soy sauce for salt in our own recipes. I took this challenge to develop a homemade Spanish rice mixture. This entire recipe has less sodium than just one serving of the prepackaged Spanish rice mixes. Plus, making it from scratch means you have complete control over all of the ingredients inside. Using brown rice and adding beans gives this vegetarian dish the added benefits of fiber and some protein too.
Sodium Saving Tip
Cut the Sodium content of your recipes by substituting ½ teaspoon Kikkoman Soy Sauce for ½ teaspoon table salt. That simple step alone saves you 1000 mg of sodium. Take it a step further and also use one of their less sodium products (Less Sodium Soy Sauce, 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade & Sauce.) What new sodium swaps will you try?
Spanish Rice, Unboxed
Simple Spanish Rice from scratch – made with whole grains and Kikkoman Less Sodium Soy Sauce for a healthier vegetarian side dish.
Ingredients
- ⅓ cup minced onion
- 1 teaspoon sunflower oil
- 1 clove garlic, minced
- ¼ teaspoon saffron
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ cup brown rice, rinsed
- 1½ tablespoons tomato paste, divided
- 1 tablespoon Kikkoman Traditionally Brewed Less Sodium Soy Sauce
- ¼ cup minced red pepper
- ½ cup canned low sodium black beans, drained and rinsed
Instructions
- In a teakettle over high heat, bring 3 cups of water to a boil. Once boiled lower heat to keep water warm throughout this recipe.
- Meanwhile, add onions and oil into a large nonstick frying pan. Sauté over medium heat until translucent, 5-7 minutes. Mix in garlic and spices. Cook an additional minute. Add rice and toast for 5 minutes, stirring frequently.
- Mix in soy sauce and 1 tablespoon of the tomato paste. While stirring, slowly pour in 2 cups of boiling water. Add red peppers. Cover and cook for 40 minutes.
- Once all the liquid is absorbed, taste the rice to check that its cooked to your liking. If the rice is too tender: add more of the warm water, 1-2 tablespoons at a time and recheck the rice once the water has been absorbed.
- When the rice is cooked to your liking, mix in the remaining ½ teaspoon of tomato paste. Push the rice to one side of the pan. Pour in the beans, cook until heated through. Mix together the rice and beans.
Need more salt saving ideas. Check out more great Kikkoman recipes.
Would never think of soy sauce in Spanish rice but now I can totally see it working!
I used to love Spanish Rice as a kid. Don’t think I’ve made it for my kids….but will now!