Discover the vibrant flavors of Callaloo, a traditional leafy green vegetable stew that combines the richness of coconut milk with the freshness of okra and an array of spices. This easy-to-make recipe is perfect for a hearty, nutritious meal that brings a taste of the Caribbean to your table. Follow our step-by-step guide to create a delicious Callaloo that's both satisfying and full of flavor.

Ingredients:

- 1 bunch of Callaloo (or substitute with spinach or kale), chopped

- 1 cup okra, sliced

- 1 can (400 ml) coconut milk

- 1 large onion, diced

- 2 cloves garlic, minced

- 1 bell pepper, diced

- 1 tomato, diced

- 1-2 Scotch bonnet peppers (optional, for heat), finely chopped

- 1 tsp thyme (fresh or dried)

- 1 tsp allspice

- 1/2 tsp paprika

- 1/2 tsp ground cumin

- 2 tbsp vegetable oil

- Salt and black pepper, to taste

Instructions:

Prepare the Ingredients: Wash and chop the Callaloo (or spinach/kale). Slice the okra, dice the onion, bell pepper, and tomato, and mince the garlic. If using Scotch bonnet peppers, finely chop them.

Sauté the Vegetables: Heat the vegetable oil in a large pot over medium heat. Add the diced onion, garlic, and bell pepper. Sauté for 3-4 minutes until the onion becomes translucent.

Add Tomatoes and Spices: Stir in the diced tomato, thyme, allspice, paprika, cumin, and Scotch bonnet peppers (if using). Cook for another 2 minutes until the tomatoes start to break down.

Incorporate the Okra and Callaloo: Add the sliced okra to the pot and cook for 5 minutes. Then, add the chopped Callaloo (or spinach/kale). Stir well to combine.

Simmer with Coconut Milk: Pour in the coconut milk and bring the mixture to a gentle simmer. Cover the pot and let it cook for 15-20 minutes, or until the Callaloo is tender and the okra is cooked through.

Season and Serve: Season the stew with salt and black pepper to taste. Serve hot as a side dish or a main course, accompanied by rice or your favorite bread.

Enjoy this hearty and flavorful Callaloo stew as a comforting meal that's both nutritious and satisfying!

Nutritional Values

Callaloo (or Spinach/Kale) - 1 bunch (about 200g)  

  - Calories: 40 kcal (Callaloo); 50 kcal (Spinach); 70 kcal (Kale)  

  - Protein: 3g (Callaloo); 2g (Spinach); 4g (Kale)  

  - Fat: 0.5g (Callaloo); 0.5g (Spinach); 1g (Kale)  

  - Carbohydrates: 8g (Callaloo); 6g (Spinach); 13g (Kale)  

  - Fiber: 3g (Callaloo); 2g (Spinach); 2g (Kale)  

Benefits: Rich in vitamins A, C, and K. High in antioxidants and fiber, which support immune function, skin health, and digestion. Kale and spinach also offer iron and calcium.

Okra - 1 cup (about 100g)  

  - Calories: 33 kcal  

  - Protein: 2g  

  - Fat: 0.2g  

  - Carbohydrates: 7g  

  - Fiber: 3g  

Benefits: Okra is high in fiber, vitamins C and K, and folate. It supports digestion, helps regulate blood sugar levels, and provides antioxidants.

Coconut Milk - 1 can (400 ml)  

  - Calories: 360 kcal  

  - Protein: 3g  

  - Fat: 36g  

  - Carbohydrates: 6g  

Benefits: Provides healthy fats, including medium-chain triglycerides (MCTs), which may support brain function and energy. Rich in vitamins C, E, and several B vitamins.

Onion, Diced - 1 large  

  - Calories: 60 kcal  

  - Protein: 1.7g  

  - Fat: 0.2g  

  - Carbohydrates: 14g  

Benefits: Contains antioxidants, vitamin C, and fiber. Supports immune health, reduces inflammation, and promotes cardiovascular health.

Garlic, Minced - 2 cloves  

  - Calories: 8 kcal  

  - Protein: 0.4g  

  - Fat: 0g  

  - Carbohydrates: 2g  

Benefits: Contains allicin, which has anti-inflammatory, antibacterial, and antioxidant properties. May help boost the immune system and improve cardiovascular health.

Bell Pepper, Diced - 1  

  - Calories: 37 kcal  

  - Protein: 1.2g  

  - Fat: 0.4g  

  - Carbohydrates: 9g  

Benefits: High in vitamins A and C, which support immune function and skin health. Contains antioxidants that help fight inflammation and oxidative stress.

Tomato, Diced - 1  

  - Calories: 22 kcal  

  - Protein: 1g  

  - Fat: 0.2g  

  - Carbohydrates: 5g  

Benefits: High in vitamin C and lycopene, an antioxidant that may reduce the risk of heart disease and certain cancers.

Scotch Bonnet Peppers - 1-2 (optional)  

  - Calories: 12 kcal (for 2 peppers)  

  - Protein: 0.5g  

  - Fat: 0.3g  

  - Carbohydrates: 3g  

Benefits: Contains capsaicin, which may boost metabolism, reduce pain and inflammation, and improve digestion. Adds a spicy kick to dishes.

Thyme - 1 tsp (fresh or dried)  

  - Calories: 3 kcal  

  - Protein: 0.1g  

  - Fat: 0.1g  

  - Carbohydrates: 0.7g  

Benefits: Contains antioxidants and antimicrobial properties. May help improve digestion and support respiratory health.

Allspice - 1 tsp  

  - Calories: 6 kcal  

  - Protein: 0.1g  

  - Fat: 0.3g  

  - Carbohydrates: 1.3g  

Benefits: Contains antioxidants and may aid in digestion and reduce inflammation.

Paprika - 1/2 tsp  

  - Calories: 3 kcal  

  - Protein: 0.1g  

  - Fat: 0.1g  

  - Carbohydrates: 0.6g  

Benefits: Provides vitamins A, E, and B6, and has antioxidant properties that may help reduce inflammation.

Ground Cumin - 1/2 tsp  

  - Calories: 8 kcal  

  - Protein: 0.4g  

  - Fat: 0.4g  

  - Carbohydrates: 0.8g  

Benefits: Supports digestion and may have antioxidant and anti-inflammatory properties.

Vegetable Oil - 2 tbsp  

  - Calories: 240 kcal  

  - Fat: 28g  

Benefits: Provides essential fatty acids and vitamin E, which acts as an antioxidant. Helps in the absorption of fat-soluble vitamins.

Salt and Black Pepper - To taste  

  - Calories: Minimal (negligible)  

Benefits: Salt is essential for electrolyte balance and muscle function. Black pepper contains piperine, which may improve digestion and nutrient absorption.

These values are approximate and can vary depending on specific brands, preparation methods, and ingredient variations.