Vegetarian Tinola
Discover a plant-based twist on a beloved Filipino classic with this Vegetarian Tinola recipe! This comforting soup pairs the signature flavors of ginger, garlic, and onion with tender green papaya and a wholesome vegetable broth base. Extra-firm tofu takes the place of meat, providing a satisfying source of protein while soaking up the rich, savory broth. Nutrient-packed malunggay leaves or spinach add a vibrant, earthy touch to this nourishing dish. Ready in just 45 minutes, Vegetarian Tinola is perfect as a light, warming meal on its own or served alongside steamed rice for a heartier option. This vegan-friendly take on tinola delivers all the cozy flavors of the traditional recipe while catering to plant-based diets—healthy, flavorful, and irresistibly satisfying!
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Recipe Information
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
Instructions
Press the tofu for 10 minutes to remove excess water, then cut it into bite-sized cubes.
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.
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.
Pour in the vegetable broth and water. Bring the mixture to a boil.
Add the green papaya wedges and simmer for 10–15 minutes, or until the papaya is tender but not mushy.
Stir in the fish sauce alternative, salt, and black pepper. Adjust seasoning to taste.
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.
Serve hot in bowls as a warming soup or with steamed rice on the side for a heartier meal.
Nutrition Facts
Calories |
1372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5895 mg | 256% | |
| Total Carbohydrate | 147.9 g | 54% | |
| Dietary Fiber | 38.0 g | 136% | |
| Total Sugars | 44.3 g | ||
| Protein | 82.9 g | 166% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1724 mg | 133% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 3770 mg | 80% | |
*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.
