Low Sodium Tinola
Discover a healthier twist on a Filipino classic with this Low Sodium Tinola recipe — a comforting chicken soup brimming with natural flavors. Made with tender bone-in chicken, ginger, garlic, and onion for an aromatic base, this dish swaps traditional seasonings for low sodium alternatives, ensuring a heart-friendly option without sacrificing taste. Green papaya and nutrient-packed moringa leaves (or spinach) bring vibrant color and wholesome goodness, while green chili peppers add optional heat for spice lovers. Simmered in unsalted chicken broth and water, this easy-to-make soup is perfect served on its own or alongside steamed rice for a balanced, satisfying meal. Ready in about an hour, it’s a flavorful, healthy choice for anyone craving an authentic yet mindful take on Filipino cuisine.
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Recipe Information
Ingredients
- 1 lb Chicken (bone-in, skinless pieces such as thighs or drumsticks)
- 2 cups Green papaya (peeled, seeded, and sliced into wedges)
- 2 cups Fresh moringa leaves (or spinach as a substitute)
- 2 tbsp Ginger (peeled and sliced into thin strips)
- 3 cloves Garlic (minced)
- 1 medium Yellow onion (chopped)
- 4 cups Low sodium chicken broth (unsalted or reduced sodium)
- 1 tbsp Fish sauce (low sodium or omit for a no-sodium option)
- 1 tbsp Coconut oil (or vegetable oil)
- 2 cups Water
- 0.5 tsp Ground black pepper
- 2 pieces Green chili peppers (optional, whole)
Instructions
Heat the coconut oil in a large pot over medium heat.
Sauté the garlic, onion, and ginger until aromatic, about 2-3 minutes.
Add the chicken pieces to the pot and cook for 5-7 minutes, turning occasionally, until lightly browned.
Pour in the low sodium chicken broth and water. Bring the mixture to a boil, then lower the heat to a simmer.
Skim off any foam or scum that forms on the surface of the broth.
Add the green papaya wedges and cook for 10-15 minutes, or until they are tender but not mushy.
Stir in the moringa leaves (or spinach) and green chili peppers, and let the soup simmer for another 2-3 minutes.
Season with ground black pepper and fish sauce (if using). Taste and adjust seasoning as needed, keeping it low sodium by relying on the natural flavors of the ingredients.
Serve the Tinola hot as a soup or alongside steamed rice for a complete meal.
Nutrition Facts
Calories |
364 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 101 mg | 34% | |
| Sodium | 373 mg | 16% | |
| Total Carbohydrate | 18.9 g | 7% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 8.5 g | ||
| Protein | 29.3 g | 59% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 80 mg | 6% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 662 mg | 14% | |
*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.
