I think most Filipinos, especially Ilocanos will agree with me when I say that pinakbet is a largely underrated dish. It is savoury and sweet, crunchy and creamy and most of all, super healthy! But what makes it so healthy? What nutrients are commonly found in pinakbet?
The common nutrients found in Pinakbet are: potassium, vitamin C, Vitamin A and fiber. These are all present in the most common vegetable ingredients used in pinakbet, such as: eggplant, bitter melon, okra, tomatoes, long beans, and squash.
Curious for more? Keep reading.
What Nutrients Are in Pinakbet?
Some of the common vegetables in pinakbet are okra, long beans, bitter melon, squash, tomatoes, patani, winged beans. The nutrients of each of these vegetables are indicated below:
| Common Vegetables Used For Pinakbet | Vitamins and Minerals |
| Okra | Magnesium, Folate, Vitamin A, Vitamin C, Vitamin K, Vitamin B6 |
| Long beans | Vitamin A, Vitamin C, Vitamin K, Folate, Thiamine, Niacin, Calcium, Iron |
| Bitter melon | Vitamin C, Vitamin A, Folate, Potassium, Zinc, Iron |
| Squash | Vitamin A, Vitamin B6, Vitamin C, Folate, Magnesium, Riboflavin, Phosphorus, Potassium |
| Tomatoes | Vitamin C, Potassium, Vitamin K1, Folate |
| Patani | Manganese: 92% of the daily value (DV)Copper, Magnesium, Iron, Potassium, Thiamin, Vitamin C, Vitamin B6, Phosphorus |
| Winged Beans | Copper, Tryptophan, Iron, Manganese, Isoleucine |
Is Pinakbet Healthy?
At its core, pinakbet is healthy because it is made with a variety of vegetables that have a many different vitamins and minerals that we need in our body. However, pinakbet can also become unhealthy when too much pork or shrimp paste is added, which increases the sodium and fat content of the dish.
Pinakbet is a popular Filipino dish made with vegetables and usually served with rice. It’s a common misconception that Pinakbet is not a healthy dish because it is often associated with being high in fat and sodium. However, this is not the case. Pinakbet at its core is actually a very healthy dish that is low in fat and calories. The vegetables used in Pinakbet are typically high in fiber, minerals and nutrients that our bodies need, making it a highly nutritious dish. In addition, the dish is often cooked with healthy oils such as olive oil, which can help to improve cholesterol levels and reduce the risk of heart disease. As a result, Pinakbet is a healthy dish that can be enjoyed by everyone.
With that said, pinakbet can be an unhealthy dish to eat. Some newer variations of pinakbet call for an obscene amount of shrimp paste, which is very high in sodium content. Arguably this high amount of sodium content offsets the benefits that a person might get from eating the vegetables in pinakbet.
Another reason why pinakbet might become undhealthy to eat is if parts of the pork that are high in fat are added in large amounts. For example, I have eaten pinakbet that is particularly tasty because of the amount of pork belly that’s added to the dish. Pork belly is high in fat but can also give the dish an incredibly savory taste that’s hard to resist.
Lastly, pinakbet can lose its healthy qualities when the veggies are overcooked in high heat and the minerals that are naturally ocurring in the vegetables in pinakbet are damaged or lost because of cooking.
With all that said, I do believe that cooking pinakbet with these tips in mind can all help to keep the pinakbet dish healthy:
- Lightly cook vegetables so they still have a bit of crunch to them (ie. not overcooking them)
- Being mindful of the amount of shrimp paste added so that the flavors of the vegetables can be brought out
- Using lean meat to reduce the amount of cholesterol in the dish
By the way, this post has a list of common Filipino dishes that are healthy!
Can I Put Shrimp in Pinakbet?
As a general rule, shrimp can be added to pinakbet, and is often the protein of choice when cooking this dish. Small or medium sized shrimps are peeled before adding to the pinakbet.
Pinakbet is a delicious Filipino dish that typically features vegetables like eggplant, tomatoes, and squash. However, many people also enjoy adding meat or seafood to their pinakbet. Shrimp is a popular choice, as it pairs well with the other ingredients and helps to give the dish a more substantial feel.
If you’re thinking about adding shrimp to your pinakbet, make sure to choose a small or medium shrimp so that it doesn’t overwhelm the other flavors. You can also add some extra spice by using a spicy shrimp broth or including chilies in the dish. Whether you’re looking for an easy way to add protein to your meal or simply want to try something new, adding shrimp to pinakbet is definitely worth considering.
If you are allergic to shrimp, there are other protein options that you can add to the dish. Tofu is a good choice, as it is high in protein and will absorb the flavors of the dish. You could also use ground chicken or pork, both of which are common ingredients in Pinakbet.
Another common source of protein is pork belly, which is quite popular in the Philippines. Whatever protein you choose, make sure to cook it thoroughly before adding it to the dish. Pinakbet is traditionally made with vegetables that are cooked until they are very soft, so you will want to make sure that your protein is cooked through before serving.
Is Pinakbet From Luzon?
Pinakbet is from Luzon. Pinakbet originated in Ilocos, which is a province in the northern part of Luzon, the largest island in the Philippines. Although Pinakbet originated from Ilocos, variations of this dish can be found in all regions of Luzon and the Philippines as a whole.
According to this post, Pinakbet originated in Ilocos. As such, pinakbet is from Luzon (since Ilocos is in the Luzon island of the Philippines). However, although it did originate in Ilocos, pinakbet has become a popular dish amongst different cultures and regions in the Philippines.
In Luzon, you can find many different variations of this dish as it has been adapted into other cultures.
Luzon is the largest island in the Philippines, so it’s not surprising that there are many different recipes for pinakbet that come from this region. One of the most common ingredients in Luzon-style pinakbet is bagoong (fermented shrimp paste), which gives the dish its characteristic salty flavor.
Other ingredients may include squash, eggplant, okra, and tomatoes. While there are many variations of pinakbet, one thing is for sure – it’s a delicious dish that’s perfect for a hearty meal.