The beautiful health benefits of Vegan Sinigang do not stem from the pork traditionally associated with sinigang. It can be cooked without the meat, fish, or shrimp. For divers, going vegan is a powerful act of Earth-first activism—A plant-powered push that echoes PADI AWARE’s call to protect what we love and protecting marine life, reducing ocean pollution, and living the values we dive for. It is doable — and can even enhance your diving lifestyle ….when done right!
Whether you’re doing daily dives, teaching courses, or prepping for a liveaboard, here are a couple of reasons why people go vegan: Plant-based meals are typically easier to digest, so you feel less bloated before dives, and you recover faster after. Managing inflammation from repetitive stress (finning, tank lifting). Most vegan meals (especially fresh veg, fruits, and soups like sinigang!) are high in water and potassium, which supports good hydration and prevents cramps while diving. .
I have always loved Sinigang, which is one of the most iconic and beloved Filipino comfort food. It’s that perfect balance of savory and sour, usually made with a tamarind-based broth. I have perfected cooking sinigang, and my favorite ingredient to keep it sour is tomatoes.
There are different kinds of sinigang, too
- Sinigang na Baboy (pork, usually liempo or ribs)
- Sinigang na Hipon (shrimp)
- Sinigang na Isda (milkfish or maya-maya)
- Sinigang na Baka (beef shank)
- Sinigang na Baboy sa Bayabas (pork with guava)
- Sinigang sa Miso (with miso, often paired with fish)
- Sinigang sa Mangga (green mango!)
But as you can see from the names, it is not vegan. The irony is, it is my go-to food when I want vegetable-rich comfort food. And when my husband tried to impose his version of sinigang, he would boil the fatty pork in the broth like it’s a sour tonkotsu, which I hated. It was too, how do you say it? Overwhelmed? Rich? But those are positive terms, let’s just say, it made me want to vomit, and the essence of the soup was destroyed.
He was wrong about turning up the heat and melting all that fat into the soup. It was not savory, and it was not sinigang. So yes, you can still enjoy a pot of sinigang without the pork or all the other meat ingredients because I realized that the marrow (no pun intended, ok well yes it was) of sinigang is the tamarind.
I used to hate cooking the sinigang with traditional tamarind. I am not condemning Knorr because I am an 80s Knorr kid, but with the onset of powdered alternatives in Filipino cooking, Siningang’s main ingredient for most restaurants is pork, Knorr tamarind powder, fish sauce, and 1 stem of Kangkong. And there, that’s a fast food meal for you. Well, now they even have gabi, or in English, taro powder version. Well, it’s a quick fix for a craving.
But going back to my point, the tamarind that made the sinigang recipe was lost in my earlier version of sinigang because Filipino cooking got lost in translation during my formative years. For some bizarre reason, fish sauce became the main ingredient, and my confused husband thought pork was the ultimate ingredient as well. What we both got wrong was right there in front of us, the Knorr Sinigang “Tamarind” soup powder. To which we were all dependent on.
So the vegan version of sinigang must be the original version of it all. And the vegetarian version, which includes the fish sauce, gave the recipe more salt. Most Filipinos hated the taste of a salty sinigang. Clearing out that version and reverting back to the vegan version, which is pure plant-based and much healthier, sustainable, and energizing.
So yes, Vegan sinigang tops the beautiful health benefits of sinigang. It will definitely keep everything that I love about sinigang. The tang, the clean broth, the meeting of all those vegetable essences cooked, quite slightly (not boiled), just enough. It can even be done on a traditional campfire.
However, the recipe is low on protein, so adding tofu to this dish is optional.
Ingredients
1 pack of sampalok (tamarind)
1 pack of tomatoes sliced into four
2 Red onions
6 okras chopped into 3
Taro or gabi, huge is good
Daikon or labanos, long is good
1 pack of Malabar Spinach or Alugbati
1 pack of Mustard leaves or Mustasa
1 Tablespoon of Salt (I know it’s a lot, but it will be diluted in water)
Pot of water
🥣 Procedure: Vegan Sinigang
- Prepare the Tamarind Broth:
Place the tamarind in a pot of water and bring to a boil. Cook until the tamarind is soft and mushy. - Extract the Tamarind Juice:
Strain the tamarind liquid into a separate pot, pressing the pulp to extract as much juice as possible. Set the broth aside. - Sauté the Base Flavors:
In the now-empty pot, heat a little vegetable or olive oil and caramelize the red onions until fragrant. - Add Tomatoes:
Add chopped tomatoes and cook until they soften and release their juices, forming a rich, soupy base. - Add Hearty Vegetables:
Add the daikon (labanos), taro (gabi), and the stems of the Malabar spinach. Stir to combine. - Season and Simmer:
Pour in the tamarind juice and add the salt. Simmer for about 15 minutes. - Add Okra:
Drop in the okra and continue cooking for another 15 minutes, or until the vegetables are tender. - Add Leafy Greens:
Lower the heat and gently stir in the mustard leaves and the Malabar spinach leaves. Turn off the heat and let the residual warmth cook the greens until wilted. - Serve and Enjoy:
Your vegan sinigang is now ready to serve — hot, tangy, and nourishing.
🌿 Sinigang without the Meat? Still Delicious. Still Nutritious
At the heart of sinigang is its tamarind-based broth, rich in antioxidants and vitamin C, which not only supports the immune system but also aids digestion and reduces inflammation. Tamarind has long been used in traditional medicine for its detoxifying properties and is known to help regulate blood sugar and cholesterol levels.
🍋 The Power of Tamarind Broth
- Rich in vitamin C & antioxidants
- Helps immunity, digestion, & inflammation
- Used in traditional medicine to:
- Detox the body
- Support healthy blood sugar & cholesterol
- Detox the body
Then there’s the rainbow of vegetables that focuses on the benefits of Vegan Sinigang.
🥬 Alugbati (Malabar Spinach) – A Leafy Superfood!
- 💚 High in vitamin A, C, and manganese
- 💪 Great for skin, immunity, and cell repair
- 🌬️ Natural iron + vitamin C combo → boosts red blood cells
- 💩 Mucilage texture = gentle on digestion
- 💓 Heart-healthy: has potassium & magnesium
- 🦴 Supports bones with calcium and vitamin K
- 🛡️ Contains anti-inflammatory and antimicrobial compounds
- 🌱 Low glycemic, diabetes-friendly, and easy to grow!
🌱 More Veggies = More benefits of Vegan Sinigang
🧄 Tomatoes & Onions
🍅 Tomatoes: full of lycopene, good for heart & cancer prevention. while potassium helps with blood pressure control and heart health, both important for divers who engage in fun dives.
🧅 Onions: contain quercetin → immune and anti-inflammatory boost
🍠 Gabi (Taro)
- A complex carb: gives steady energy
- Packed with fiber
- Makes your sinigang creamy without added fat
🥒 Okra
- High in fiber & antioxidants
- Supports blood sugar control and heart health
- 🌱 Low glycemic, diabetes-friendly, and easy to grow!
🔪 Labanos (Radish)
- A natural diuretic
- Aids digestion and supports detox
- Vitamins:
Mustasa is an excellent source of Vitamin K, crucial for bone mineralization and blood clotting. It also contains Vitamins A and C, which are important for immune function, eye health, and antioxidant protection. - Minerals:
It’s a good source of calcium and phosphorus, vital for maintaining strong bones and teeth. - Antioxidants:
Mustasa contains antioxidants like carotenoids and flavonoids, which may help protect against chronic diseases like heart disease and certain types of cancer. - Fiber:
It’s a good source of fiber, which aids in digestion and helps regulate blood sugar levels.
And my favorite of all Mustard Leaves (Mustasa)
Mustasa, also known as mustard greens or Brassica juncea, offers several health benefits due to its rich nutrient profile. It’s a good source of vitamins, minerals, and antioxidants, contributing to improved eye health, strong bones, and a boosted immune system.
Health Benefits:
- Improved Bone Health:
The high vitamin K and calcium content in mustasa contribute to strong and healthy bones. - Boosted Immunity:
Vitamins A and C, along with other nutrients in mustasa, support a strong immune system. - Eye Health:
Carotenoids and other antioxidants protect against age-related macular degeneration and other eye conditions. - Digestive Health:
Fiber in mustasa promotes regular bowel movements and can help prevent constipation. - Lowered Blood Sugar:
The fiber and other compounds in mustasa may help regulate blood sugar levels, potentially benefiting individuals with diabetes or prediabetes. - Anti-inflammatory Properties:
Mustasa contains compounds with anti-inflammatory effects, which can help reduce inflammation in the body. - Antimicrobial Properties:
Some studies suggest that mustasa may have antimicrobial properties, which could help fight off infections. - Skin Health:
Antioxidants in mustasa help protect skin cells from damage, potentially reducing wrinkles and other signs of aging. - Hair Health:
Certain compounds in mustasa may promote healthy hair growth and reduce hair loss.
💡 Why Go Plant-Based with Sinigang?
What benefits of Vegan Sinigang
- ✅ Lighter on the body
- ✅ Inclusive for vegetarians, vegans, or anyone with dietary restrictions
- ✅ Still cozy, sour, and deeply Filipino
🍲 A Bowl of Wellness
Next time you’re craving comfort food, go for vegan sinigang — warm, nourishing, and full of life-giving ingredients rooted in tradition.
Every spoonful = love, health, and heritage. 💛
Again, being vegan as a scuba diver is doable — and can even enhance your diving lifestyle when done right! You need stable blood sugar, sufficient protein, and nutrients that reduce inflammation, which requires careful food combining and tracking.
Relying on high-carb plant staples (rice, bread, potatoes, sweet fruits) without balancing with fats and fiber can lead to blood sugar spikes and crashes. Think of it like scuba diving. You wouldn’t go without proper training, gear, and a dive plan, right? Same with a vegan diet—it can be amazing, but you need to know what you’re doing.