Heart-Healthy Traditional Caribbean Callaloo
Discover a nutritious twist on a beloved Caribbean classic with this Heart-Healthy Traditional Caribbean Callaloo recipe. Bursting with flavor, this vibrant dish features tender callaloo leaves (or spinach as a substitute), nutrient-packed okra, creamy fresh coconut milk, and aromatic herbs like thyme, garlic, and scallions. Perfect for those aiming to maintain a heart-healthy diet, this recipe minimizes salt and uses wholesome ingredients like olive oil and low-sodium vegetable stock. A one-pot wonder ready in under 45 minutes, it pairs perfectly with brown rice, quinoa, or whole-grain bread for a satisfying and guilt-free meal. Explore the rich, savory tastes of the Caribbean in a health-conscious way that’s sure to delight!
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Recipe Information
Ingredients
- 6 cups Fresh callaloo leaves (or spinach, if unavailable)
- 10 pieces Okra, thinly sliced
- 1 cup Fresh coconut milk (unsweetened, low-fat if available)
- 1 medium Onion, finely chopped
- 4 cloves Garlic, minced
- 3 stalks Scallions, finely chopped
- 1 teaspoon Thyme (fresh or dried)
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt (optional, low-sodium)
- 1 medium Bell pepper (red or green), diced
- 1.5 cups Water or low-sodium vegetable stock
- 1 tablespoon Olive oil
Instructions
Thoroughly wash the callaloo leaves (or spinach) to remove any dirt. Remove any tough stems and chop the leaves into medium-sized pieces.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 2-3 minutes, until softened.
Add the minced garlic, scallions, and thyme to the pot. Sauté for another 2 minutes, stirring frequently, until fragrant.
Stir in the diced bell pepper, okra slices, and paprika. Cook for another 3-4 minutes, allowing the vegetables to soften slightly.
Add the chopped callaloo leaves (or spinach) to the pot. Stir well to combine with the other ingredients. The greens will wilt as they cook.
Pour in the coconut milk and water or vegetable stock. Stir to combine. Bring the mixture to a gentle simmer over medium-low heat.
Season with black pepper and a small pinch of low-sodium salt if using. Cover the pot and let simmer for 20 minutes, stirring occasionally.
Taste and adjust seasoning if needed. Continue cooking for another 5-10 minutes if the consistency is too thin, or add a splash of water if a thinner consistency is preferred.
Remove from heat and serve hot. Callaloo pairs beautifully with brown rice, quinoa, or whole-grain bread for a heart-healthy meal.
Nutrition Facts
Calories |
534 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.3 g | 32% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 644 mg | 28% | |
| Total Carbohydrate | 68.7 g | 25% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 18.8 g | ||
| Protein | 22.5 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 827 mg | 64% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2764 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
