Vegetarian Tinolang Manok
Savor the comforting flavors of Filipino home cooking with this Vegetarian Tinolang Manok, a plant-based twist on the classic dish. This wholesome soup swaps chicken for protein-packed extra-firm tofu, simmered in a fragrant ginger-infused broth. The addition of tender green papaya, fresh malunggay (moringa) leaves, and chili leaves not only enhances the nutritional value but also provides a burst of earthy and slightly peppery flavors. A splash of fish sauce alternative or soy sauce keeps the recipe vegetarian-friendly while delivering that signature umami taste. Quick and easy to prepare in just 45 minutes, this hearty and nourishing dish is perfect served over steamed rice or enjoyed on its own. Whether you're a longtime fan of Tinolang Manok or looking for new vegetarian recipes, this vibrant soup is sure to delight your taste buds!
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 400 grams extra-firm tofu
- 6 cups water
- 30 grams ginger, thinly sliced
- 1 medium red onion, sliced
- 3 cloves garlic, minced
- 300 grams green papaya, peeled, seeds removed, and sliced into wedges
- 2 cups fresh malunggay (moringa) leaves
- 1 cup fresh chili leaves
- 2 tablespoons vegetable oil
- 3 tablespoons fish sauce alternative (or soy sauce for vegetarian option)
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
Instructions
Press the tofu to remove excess moisture. Cut it into cubes about 1 inch in size.
In a large pot, heat the vegetable oil over medium heat.
Add the sliced onions, minced garlic, and thinly sliced ginger. Sauté for 2-3 minutes until fragrant.
Add the tofu cubes and cook for 3-4 minutes, turning occasionally to lightly brown all sides.
Pour in 6 cups of water and bring the mixture to a gentle boil.
Add the green papaya wedges. Let it simmer for 10-12 minutes, or until the papaya is tender but not mushy.
Stir in the fish sauce alternative (or soy sauce), and season with salt and ground black pepper to taste.
Add the fresh malunggay leaves and chili leaves. Let them wilt in the broth for about 1-2 minutes.
Taste and adjust seasonings as necessary.
Turn off the heat. Serve hot in bowls and enjoy this comforting vegetarian Tinolang Manok with rice or on its own.
Nutrition Facts
Calories |
277 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 2.5 g | 13% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1277 mg | 56% | |
| Total Carbohydrate | 19.5 g | 7% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 7.5 g | ||
| Protein | 18.8 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 468 mg | 36% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 481 mg | 10% | |
*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.
