Heart-Healthy Pinakbet

Discover the ultimate fusion of tradition and wellness with this Heart-Healthy Pinakbet, a wholesome take on the classic Filipino vegetable stew. Packed with nutrient-rich vegetables like eggplant, bitter melon, squash, and okra, and seasoned with low-sodium fermented shrimp paste or a tamari alternative, this dish is bursting with bold, umami flavors without compromising heart health. Olive oil replaces traditional cooking fats for lighter sautéing, while fresh spinach adds an extra dose of vitamins. Perfectly seasoned with garlic, tomatoes, and a touch of ground pepper, this comforting yet vibrant dish comes together in just under an hour. Serve it alongside steamed brown rice or quinoa for a balanced, fiber-filled meal that nourishes the soul and body alike. Ideal for those seeking a flavorful, low-sodium Filipino recipe, this pinakbet is a must-try for fans of plant-based, heart-healthy dining!

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 medium onion, chopped
• 2 cups tomatoes, chopped
• 1 cup water
• 2 teaspoons fermented shrimp paste (bagoong), low-sodium or alternative like tamari
• 2 cups eggplant, cut into chunks
• 1 cup bitter melon, sliced
• 1 cup squash, peeled and cut into cubes
• 1 cup string beans, cut into 2-inch lengths
• 1 cup okra, cut in halves
• 2 long green chili peppers
• 2 cups fresh spinach leaves
• 1 teaspoon ground black pepper

Directions

Step 1

In a large pan, heat olive oil over medium heat.

Step 2

Sauté garlic and onion until they become fragrant and the onion turns translucent, about 2-3 minutes.

Step 3

Add tomatoes to the pan and cook until they become soft and start to break down, around 5 minutes.

Step 4

Pour in the water and stir in the low-sodium shrimp paste or tamari. Bring the mixture to a gentle boil.

Step 5

Reduce the heat to a simmer and add eggplant, bitter melon, squash, string beans, okra, and chili peppers. Stir to mix the vegetables well.

Step 6

Cover the pan and let the vegetables cook for about 15 minutes or until they are tender. Stir occasionally to ensure even cooking.

Step 7

Add spinach leaves and ground black pepper. Stir the mixture gently to incorporate the spinach.

Step 8

Cover and simmer for an additional 5 minutes or until the spinach is wilted.

Step 9

Taste and adjust seasoning if necessary, though keep additional salt to a minimum for a heart-healthy dish.

Step 10

Serve the pinakbet hot, as a main or side dish alongside steamed brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	1922.6 grams (1922.6g)

Amount per serving	% Daily Value*
Calories	560

Total Fat 17.40g	22%
Saturated Fat 2.50g	13%
Polyunsaturated Fat 1.30g
Cholesterol 7mg	2%
Sodium 336mg	15%
Total Carbohydrate 96.60g	35%
Dietary Fiber 34.40g	123%
Total Sugars 49.40g
Protein 21.80g	44%

Vitamin D 0IU	0%
Calcium 351mg	27%
Iron 9mg	48%
Potassium 4335mg	92%

*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.

Source of Calories

Fat: 24.8%

Protein: 13.8%

Carbs: 61.3%