Vegan Tinolang Manok
Savor the comforting flavors of the Philippines with this Vegan Tinolang Manok, a plant-based twist on the beloved Filipino chicken soup. Instead of chicken, tender young jackfruit is used to perfectly replicate the texture, soaking up the rich and fragrant broth made with ginger, garlic, and vegetable stock. Packed with wholesome ingredients like unripe papaya, chili leaves or spinach, and a splash of lime or calamansi juice for a zesty kick, this hearty, nutritious soup is perfect for any time of year. Easy to make in under an hour, it's ideal for weeknight dinners or cozy lunches, especially when paired with steamed rice. With vegan fish sauce or tamari ensuring every drop is full of umami flavor, this Tinola recipe is a must-try for plant-based food enthusiasts and lovers of Filipino cuisine alike!
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Recipe Information
Ingredients
- 400 grams Young jackfruit (canned in water or brine, drained and rinsed)
- 2 tablespoons Vegetable oil
- 1 medium Yellow onion, chopped
- 3 cloves Garlic, minced
- 30 grams Ginger, julienned
- 4 cups Vegetable broth
- 400 grams Unripe papaya, peeled, seeded, and cut into chunks
- 100 grams Chili leaves or spinach
- 2 tablespoons Fish sauce substitute (vegan, such as soy sauce or tamari)
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground black pepper
- 1 tablespoon Lime or calamansi juice
- 1 cup Water (if needed for adjusting soup consistency)
Instructions
Drain and rinse the canned young jackfruit thoroughly. Using your hands or a fork, shred the jackfruit slightly to mimic the texture of chicken.
Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened.
Add the minced garlic and julienned ginger to the pot and stir for 1-2 minutes until fragrant but not browned.
Add the shredded jackfruit to the pot and sauté for 3-4 minutes, allowing the flavors to blend well.
Pour in the vegetable broth and bring to a simmer. Let it cook for about 5 minutes to allow the jackfruit to absorb the flavors.
Add the unripe papaya chunks to the pot. Cover and let simmer for 10-15 minutes or until the papaya becomes tender. Stir occasionally.
Season the soup with the vegan fish sauce substitute, salt, and ground black pepper. Adjust the seasoning to taste.
Add the chili leaves or spinach to the pot and stir gently. Cook for another 2-3 minutes until the greens are wilted.
Squeeze in the lime or calamansi juice for a hint of tangy brightness. Add additional water if the soup seems too thick, and heat through briefly.
Serve hot in bowls, and enjoy your Vegan Tinolang Manok with a side of steamed rice or on its own!
Nutrition Facts
Calories |
245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 5.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1328 mg | 58% | |
| Total Carbohydrate | 38.0 g | 14% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 12.1 g | ||
| Protein | 7.5 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 905 mg | 19% | |
*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.
