Discover how to make a comforting Callaloo Soup with our easy recipe. This thick, green soup features nutrient-rich leafy greens like taro or spinach, complemented by tender okra and optional crab or meat for added flavor. Perfect for a hearty meal or a cozy evening. Follow our step-by-step instructions for a delicious and authentic Callaloo Soup.

Ingredients:

- 1 bunch of callaloo (or substitute with spinach or taro leaves), chopped

- 1 cup of okra, sliced

- 1 medium onion, chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 1-2 tomatoes, diced

- 4 cups vegetable or chicken broth

- 1 cup crab meat (optional) or 1/2 pound meat (beef or chicken), cut into chunks

- 2 tablespoons vegetable oil

- 1 teaspoon thyme

- 1 teaspoon allspice

- 1 teaspoon salt (or to taste)

- 1/2 teaspoon black pepper (or to taste)

- 1 scotch bonnet pepper (whole, for a mild heat) or chopped (for more heat)

- 1 tablespoon lime juice (optional)

- 1-2 tablespoons of flour or cornstarch (optional, for thickening)

Instructions:

Prepare the Ingredients:

  - If using meat, season it with salt and pepper.

  - Wash and chop the callaloo leaves or substitute greens.

Cook the Meat (if using):

  - In a large pot, heat the vegetable oil over medium heat.

  - Add the meat and cook until browned on all sides.

  - Remove the meat from the pot and set aside.

Make the Base:

  - In the same pot, add the chopped onion, garlic, bell pepper, and tomatoes. Sauté until the vegetables are softened.

  - Stir in the thyme, allspice, salt, and pepper.

Add Broth and Okra:

  - Pour in the vegetable or chicken broth and bring to a boil.

  - Add the sliced okra and reduce the heat to a simmer.

Add the Greens:

  - Add the chopped callaloo (or substitute greens) to the pot.

  - Stir well and let it cook for about 10-15 minutes, until the greens and okra are tender.

Add Crab or Additional Meat:

  - If using crab meat, add it to the pot and simmer for an additional 5-7 minutes.

  - If using additional meat, return it to the pot and cook until the meat is fully cooked and tender.

Adjust Thickness (Optional):

  - For a thicker soup, mix flour or cornstarch with a little water to make a slurry, then stir it into the soup. Let it cook for a few more minutes until thickened.

Season and Serve:

  - Adjust seasoning with additional salt, pepper, and scotch bonnet pepper if desired.

  - Stir in lime juice if using.

  - Serve hot, with bread or rice on the side if desired.

Enjoy your hearty and flavorful Callaloo Soup!

Nutritional values

Callaloo (1 bunch, about 200g):

  - Approximately 60 calories

  - 3g protein

  - 10g carbohydrates

  - 1g fat

Benefits: Rich in vitamins A and C, and minerals such as calcium and iron. Supports immune health and bone strength.

Okra (1 cup, sliced, about 100g):

  - Approximately 33 calories

  - 2g protein

  - 7g carbohydrates

  - 0.2g fat

Benefits: High in fiber, vitamin C, and folate. Supports digestion and may help control blood sugar levels.

Medium Onion (1, about 70g):

  - Approximately 30 calories

  - 1g protein

  - 7g carbohydrates

  - 0g fat

Benefits: Rich in antioxidants, supports heart health, and has anti-inflammatory properties.

Garlic (2 cloves, about 6g):

  - Approximately 8 calories

  - 0.4g protein

  - 2g carbohydrates

  - 0g fat

Benefits: Contains antioxidants, supports immune health, and may have anti-inflammatory effects.

Bell Pepper (1, medium, about 120g):

  - Approximately 25 calories

  - 1g protein

  - 6g carbohydrates

  - 0g fat

Benefits: High in vitamins A and C, supports immune function and skin health.

Tomatoes (1-2, medium, about 150g):

  - Approximately 30 calories

  - 1g protein

  - 7g carbohydrates

  - 0g fat

Benefits: Rich in vitamins A and C, lycopene, and antioxidants. Supports heart health and skin health.

Vegetable or Chicken Broth (4 cups, about 960ml):

  - Approximately 40 calories (vegetable broth)

  - 2g protein

  - 8g carbohydrates

  - 0g fat

Benefits: Adds flavor and hydration, provides some minerals and vitamins depending on the broth type.

Crab Meat (1 cup, about 120g, optional):

  - Approximately 130 calories

  - 28g protein

  - 0g carbohydrates

  - 1g fat

Benefits: High in protein and low in fat, provides essential minerals such as zinc and selenium.

Beef or Chicken (1/2 pound, about 225g, optional):

  - Beef: Approximately 450 calories, 40g protein, 0g carbohydrates, 30g fat.

  - Chicken: Approximately 300 calories, 40g protein, 0g carbohydrates, 12g fat.

Benefits: Provides high-quality protein, supports muscle growth, and provides essential vitamins and minerals.

Vegetable Oil (2 tablespoons or 30ml):

  - Approximately 240 calories

  - 0g protein

  - 0g carbohydrates

  - 27g fat

Benefits: Provides cooking fat; choose a healthy oil like olive oil for heart health benefits.

Thyme (1 teaspoon or 1g):

  - Approximately 3 calories

  - 0.1g protein

  - 0.8g carbohydrates

  - 0g fat

Benefits: Rich in antioxidants, may support immune health and digestive health.

Allspice (1 teaspoon or 2g):

  - Approximately 6 calories

  - 0.1g protein

  - 1.6g carbohydrates

  - 0.3g fat

Benefits: Contains antioxidants, may help with digestion, and has anti-inflammatory properties.

Salt (1 teaspoon or 5g):

  - Approximately 0 calories

  - 0g protein

  - 0g carbohydrates

  - 0g fat

Benefits: Enhances flavor; excessive intake should be moderated due to its effects on blood pressure.

Black Pepper (1/2 teaspoon or 1g):

  - Approximately 6 calories

  - 0.2g protein

  - 1g carbohydrates

  - 0.3g fat

Benefits: Contains antioxidants, may aid digestion, and have anti-inflammatory effects.

Scotch Bonnet Pepper (1 whole, about 10g):

  - Approximately 4 calories

  - 0.2g protein

  - 1g carbohydrates

  - 0g fat

Benefits: Contains capsaicin, which may boost metabolism and have pain-relieving properties.

Lime Juice (1 tablespoon or 15ml, optional):

  - Approximately 4 calories

  - 0g protein

  - 1g carbohydrates

  - 0g fat

Benefits: Rich in vitamin C, supports immune health and adds a fresh flavor.

Flour or Cornstarch (1-2 tablespoons or 8-16g, optional):

  - Flour: Approximately 30-60 calories

  - Cornstarch: Approximately 30-60 calories

Benefits: Used for thickening; moderate use is generally considered safe.