Vegetarian Tinola

Experience the comforting warmth of Filipino cuisine with this Vegetarian Tinola, a plant-based twist on the classic chicken soup. Packed with protein-rich golden-brown tofu, tender green papaya, and the nutrient-dense goodness of malunggay leaves or spinach, this hearty dish is a celebration of wholesome ingredients. Aromatic ginger, garlic, and onion form the flavorful base, simmered in a savory vegetable broth and finished with a touch of umami from a fish sauce alternative. Ready in just 45 minutes, this easy-to-make soup is perfect for cozy weeknight dinners or enjoyed as a light yet satisfying meal. Serve it steaming hot on its own or paired with steamed rice for an authentic Filipino dining experience. Healthy, nourishing, and delightfully aromatic, this Vegan Tinola is sure to become a family favorite!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 300 grams extra-firm tofu
• 2 tablespoons neutral oil (e.g., vegetable or canola oil)
• 50 grams ginger, sliced into thin strips
• 4 cloves garlic, minced
• 1 medium onion, diced
• 750 milliliters vegetable broth
• 500 milliliters water
• 400 grams green papaya, peeled and sliced into wedges
• 2 cups malunggay (moringa) leaves, or spinach as a substitute
• 2 tablespoons fish sauce alternative (e.g., soy sauce or coconut aminos)
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper

Directions

Step 1

Press the tofu for 10 minutes to remove excess water, then cut it into bite-sized cubes.

Step 2

Heat 1 tablespoon of neutral oil in a pot over medium heat. Once hot, fry the tofu cubes until golden brown on all sides. Remove the tofu and set aside.

Step 3

In the same pot, add the remaining tablespoon of oil. Sauté the ginger, garlic, and onion until fragrant and the onion becomes translucent, about 3–4 minutes.

Step 4

Pour in the vegetable broth and water. Bring the mixture to a boil.

Step 5

Add the green papaya wedges and simmer for 10–15 minutes, or until the papaya is tender but not mushy.

Step 6

Stir in the fish sauce alternative, salt, and black pepper. Adjust seasoning to taste.

Step 7

Add the cooked tofu back into the pot, followed by the malunggay leaves or spinach. Simmer for an additional 2–3 minutes, just until the greens are wilted.

Step 8

Serve hot in bowls as a warming soup or with steamed rice on the side for a heartier meal.

Nutrition Facts

Serving size	(2675.4g)

Amount per serving	% Daily Value*
Calories	1559.2

Total Fat 67.0g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 2.3g
Cholesterol 0mg	0%
Sodium 6285.9mg	0%
Total Carbohydrate 166.2g	0%
Dietary Fiber 36.9g	0%
Total Sugars 41.8g
Protein 114.0g	0%

Vitamin D 0IU	0%
Calcium 3247.6mg	0%
Iron 34.9mg	0%
Potassium 4947.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.0%

Protein: 26.5%

Carbs: 38.6%