Discover the rich, vibrant flavors of Callaloo, a traditional green leafy vegetable stew that's perfect for any occasion. This recipe combines tender okra with fresh greens and a blend of seasonings to create a hearty, nutritious dish that's both satisfying and delicious. Learn how to make this Caribbean classic with our easy-to-follow recipe, and bring a taste of the islands to your table!

Ingredients:

- 1 lb (450g) callaloo or spinach, chopped

- 1 cup okra, sliced

- 1 large onion, chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 2 tomatoes, diced

- 1 scotch bonnet pepper, finely chopped (optional for heat)

- 1 tsp thyme

- 1 tsp allspice

- 1 tsp paprika

- 1/2 tsp salt (to taste)

- 1/2 tsp black pepper

- 2 tbsp vegetable oil

- 2 cups vegetable or chicken broth

- 1 tbsp soy sauce (optional for depth of flavor)

- 1 tbsp lime juice (for a tangy twist)

Instructions:

Prepare the Vegetables:

  - Wash and chop the callaloo or spinach. Slice the okra into rounds. Set aside.

Cook the Base:

  - Heat the vegetable oil in a large pot over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté until the onion is translucent and the peppers are soft, about 5 minutes.

Add Seasonings:

  - Stir in the tomatoes, scotch bonnet pepper (if using), thyme, allspice, paprika, salt, and black pepper. Cook for another 2-3 minutes until the tomatoes start to break down.

Simmer:

  - Pour in the vegetable or chicken broth and bring to a boil. Reduce heat to low and let it simmer for 10 minutes.

Add Greens and Okra:

  - Add the chopped callaloo or spinach and sliced okra to the pot. Stir well to combine. Cover and simmer for an additional 15-20 minutes, or until the greens and okra are tender.

Finish the Dish:

  - Stir in the soy sauce (if using) and lime juice. Adjust seasoning with more salt and pepper if needed.

Serve:

  - Serve the Callaloo hot as a side dish or a main course. Enjoy it with rice, bread, or as a hearty addition to your favorite meals!

Nutritional values 

Here’s the nutritional information and benefits for the ingredients used in your vegetable dish:

1 lb (450g) callaloo or spinach, chopped

  - Calories: Approximately 100 kcal

  - Carbohydrates: 20g

  - Protein: 6g

  - Fat: 1g

Benefits:

  - Rich in vitamins A, C, and K.

  - High in iron and calcium, supporting overall health and bone strength.

1 cup okra, sliced

  - Calories: Approximately 33 kcal

  - Carbohydrates: 7g

  - Protein: 2g

  - Fat: 0.2g

Benefits:

  - High in fiber and vitamins A and C.

  - Contains antioxidants and may aid in digestion.

1 large onion, chopped

  - Calories: Approximately 45 kcal

  - Carbohydrates: 11g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - Adds flavor and contains antioxidants.

  - May support heart health and help regulate blood sugar levels.

2 cloves garlic, minced

  - Calories: 8 kcal per clove

  - Carbohydrates: 2g

  - Protein: 0.4g

Benefits:

  - Boosts the immune system and has anti-inflammatory properties.

  - Adds a robust flavor to the dish.

1 bell pepper, chopped

  - Calories: Approximately 30 kcal

  - Carbohydrates: 7g

  - Protein: 1g

  - Fat: 0.3g

Benefits:

  - Rich in vitamins A and C.

  - Contains antioxidants and supports immune health.

2 tomatoes, diced

  - Calories: Approximately 44 kcal

  - Carbohydrates: 10g

  - Protein: 2g

  - Fat: 0.5g

Benefits:

  - High in vitamins C and K.

  - Contains lycopene, an antioxidant that may support heart health.

1 scotch bonnet pepper, finely chopped (optional for heat)

  - Calories: Approximately 18 kcal

  - Carbohydrates: 4g

  - Protein: 0.5g

  - Fat: 0.2g

Benefits:

  - Adds heat and flavor.

  - Capsaicin may boost metabolism and have pain-relief properties.

1 tsp thyme

  - Calories: 6 kcal

  - Carbohydrates: 1g

Benefits:

  - Contains compounds that may have antimicrobial and antioxidant benefits.

  - Adds a subtle, earthy flavor.

1 tsp allspice

  - Calories: 6 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds a warm, aromatic flavor.

  - Contains antioxidants and may aid digestion.

1 tsp paprika

  - Calories: 6 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds color and a mild, sweet flavor.

  - Contains antioxidants and may have anti-inflammatory properties.

1/2 tsp salt (to taste)

  - Calories: 0 kcal

  - Sodium: Approximately 1,150mg

Benefits:

  - Enhances overall flavor of the dish but should be used in moderation.

1/2 tsp black pepper

  - Calories: 6 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds a spicy kick and may aid digestion.

2 tbsp vegetable oil

  - Calories: 240 kcal

  - Fat: 28g

Benefits:

  - Adds flavor and helps with cooking.

  - Provides essential fatty acids.

2 cups vegetable or chicken broth

  - Calories: Approximately 30 kcal (vegetable broth)

  - Protein: 1g

  - Carbohydrates: 5g

  - Fat: 0g

Benefits:

  - Adds flavor and moisture to the dish.

  - Low in calories and can enhance the taste.

1 tbsp soy sauce (optional for depth of flavor)

  - Calories: 10 kcal

  - Sodium: Approximately 900mg

Benefits:

  - Adds a rich, umami flavor to the dish.

  - Contains sodium, which should be used in moderation.

1 tbsp lime juice (for a tangy twist)

  - Calories: 4 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds a tangy flavor.

  - Provides vitamin C and enhances the overall taste.