Tinola is a beloved Filipino chicken soup made with ginger, garlic, onions, and green papaya or chayote, often served with malunggay (moringa) leaves. It’s a comforting, aromatic dish that’s both light and satisfying. This article breaks down the calories per serving and provides a complete recipe so you can enjoy this classic soup with full knowledge of what’s in your bowl.
Ingredients
- 1 tablespoon (15 ml) cooking oil (canola or vegetable)
- 1 medium onion, sliced (about 1 cup / 150 g)
- 3 cloves garlic, minced (about 1 tablespoon / 10 g)
- 2-inch (5 cm) piece fresh ginger, peeled and sliced into thin strips (about 2 tablespoons / 20 g)
- 2 pounds (900 g) bone-in chicken pieces (thighs, drumsticks, or a mix), skin removed
- 6 cups (1.4 L) water or low-sodium chicken broth
- 2 tablespoons (30 ml) fish sauce (patis), plus more to taste
- 1 medium green papaya, peeled, seeded, and cut into 1-inch chunks (about 3 cups / 400 g) OR 2 medium chayote, peeled and cubed (about 3 cups / 400 g)
- 1 cup (30 g) fresh malunggay (moringa) leaves, or substitute spinach or water spinach (kangkong)
- Salt and freshly ground black pepper to taste
Instructions
- Heat the oil in a large pot over medium heat. Add the onions, garlic, and ginger. Sauté for 3–4 minutes until the onions are translucent and the ginger is fragrant.
- Add the chicken pieces to the pot. Cook for 5–7 minutes, turning occasionally, until the chicken is lightly browned on all sides.
- Pour in the water or broth. Add the fish sauce. Bring to a boil, then reduce the heat to low, cover, and simmer for 30 minutes, or until the chicken is fully cooked and tender. The safe minimum internal temperature for chicken is 165°F (74°C) as measured with a food thermometer.
- Add the green papaya or chayote. Simmer uncovered for 10–12 minutes, until the vegetable is tender but still holds its shape.
- Stir in the malunggay leaves (or substitute) and cook for 2–3 minutes, just until wilted. Season with salt and pepper to taste. If you prefer a more savory broth, add another teaspoon of fish sauce.
- Serve hot in bowls, with rice on the side if desired.
Tips
- Choosing green papaya: Use unripe (green) papaya for the traditional texture—it stays firm and slightly crunchy. If unavailable, chayote is the most common substitute and works beautifully.
- Removing the skin: For a lower-calorie soup, remove the skin from the chicken before cooking. This cuts a significant amount of fat and calories without sacrificing flavor.
- Don’t overcook the greens: Malunggay leaves turn bitter if cooked too long. Add them at the very end and let them wilt just for a couple of minutes.
- Adjusting saltiness: Fish sauce varies in saltiness. Start with 2 tablespoons, taste, and add more gradually. You can also use low-sodium broth to control sodium levels.
Serving Suggestions
Serve tinola hot as a main dish with steamed jasmine or brown rice. A side of sliced calamansi (or lemon) to squeeze over the soup adds brightness. For a complete meal, pair with a simple vegetable side dish like sautéed green beans or a fresh cucumber salad.
Variations
- Protein swaps: Replace chicken with firm white fish (like tilapia or cod) or shrimp. Add fish during the last 5–7 minutes of cooking, just until cooked through. Fish should reach 145°F (63°C).
- Vegetarian version: Omit the chicken and use vegetable broth. Add tofu or chickpeas for protein, and increase the amount of papaya or chayote.
- Add more vegetables: Some cooks add sliced daikon radish or green beans along with the papaya for extra bulk and nutrition.
- Spicy kick: Add a few slices of fresh chili (like siling haba or jalapeño) with the ginger for a subtle heat.
Storage and Reheating
Store leftover tinola in an airtight container in the refrigerator within 2 hours of cooking. It will keep for 3–4 days. The flavors meld and deepen overnight, making it even tastier the next day. To reheat, warm gently on the stovetop over medium-low heat until bubbling, or microwave in 1-minute intervals, stirring between, until hot throughout. If the soup has thickened, add a splash of water or broth to loosen it. Freezing is possible for up to 3 months, but the papaya may become softer upon thawing.
Frequently Asked Questions
How many calories are in a typical serving of tinola?
One serving (about 1.5 cups of soup with chicken and vegetables) contains roughly 250–350 calories. The exact number depends on the cut of chicken, whether the skin is left on, and the amount of oil used. This recipe, with skinless chicken and minimal oil, yields about 280 calories per serving.
Can I use chicken breast instead of thighs?
Yes, chicken breast works, but it can dry out during the 30-minute simmer. To prevent this, add the breast pieces after the broth has simmered for 15 minutes, then cook for 15–20 minutes more, until the breast reaches 165°F (74°C).
What can I use instead of green papaya?
Chayote (also called sayote) is the most common substitute. You can also use zucchini or unripe (green) mango, though the flavor will differ. Zucchini cooks faster, so add it in the last 5 minutes.
Is tinola supposed to be oily?
Traditional tinola has a light broth, not an oily one. If you use skin-on chicken, you may see a layer of fat on the surface. Skim it off with a spoon or refrigerate the soup and remove the solidified fat before reheating.
Can I make tinola in a slow cooker?
Yes. Sauté the aromatics and chicken first, then transfer everything except the papaya and greens to a slow cooker. Cook on low for 6–8 hours or high for 3–4 hours. Add the papaya in the last 30 minutes and the greens in the last 10 minutes.
What does malunggay taste like?
Malunggay (moringa) has a mild, slightly peppery flavor similar to spinach or watercress. If you can’t find it, spinach is the best substitute—just add it at the end and cook until wilted.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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