Low Sodium Traditional Caribbean Callaloo
Savor the vibrant flavors of the Caribbean with this Low Sodium Traditional Caribbean Callaloo recipe, a healthier twist on a beloved classic! Featuring tender callaloo leaves—or substitutes like spinach or Swiss chard—paired with creamy coconut milk, okra, and aromatic herbs such as thyme and scallions, this dish celebrates bold tropical tastes while keeping sodium levels in check. A delicate infusion of Scotch bonnet pepper adds optional heat, balanced perfectly with fresh lime juice. Partially blended for a customizable texture, this dish can be enjoyed as a hearty soup or a flavorful side. Ready in under 45 minutes, it’s a low-sodium, wholesome option that pairs wonderfully with plantains, rice, or roasted fish. Perfect for anyone seeking a taste of Caribbean tradition without compromising health-conscious choices!
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Recipe Information
Ingredients
- 8 cups Fresh callaloo leaves (or substitute with spinach or Swiss chard)
- 1 cup Coconut milk
- 1 medium Onion, finely chopped
- 2 cloves Garlic cloves, minced
- 3 stalks Scallions, finely chopped
- 4 sprigs Fresh thyme
- 1.5 cups Unsalted vegetable broth
- 6 pieces Fresh okra, sliced into rounds
- 1 pepper Scotch bonnet pepper (left whole for flavor infusion, optional)
- 0.5 teaspoons Ground black pepper
- 1 tablespoon Fresh lime juice
- 1 tablespoon Olive oil
Instructions
Thoroughly wash the callaloo leaves (or your chosen greens) to remove dirt and sand. Strip the leaves from the stems and roughly chop them. If using spinach or Swiss chard, you can do the same.
Heat the olive oil in a large pot over medium heat. Add the chopped onions and scallions, and sauté until softened, about 3 minutes.
Add the minced garlic and sauté for an additional minute, releasing its aroma.
Stir in the chopped callaloo leaves, fresh thyme sprigs, and sliced okra. Allow them to cook down slightly, stirring occasionally, for about 5 minutes.
Pour in the unsalted vegetable broth and coconut milk, stirring to combine. Add the Scotch bonnet pepper whole for heat and flavor (optional). Reduce the heat to low, cover, and let simmer for 15 minutes.
Remove the Scotch bonnet pepper if used. Add the ground black pepper and lime juice for added zest and flavor balance.
Using an immersion blender, partially blend the mixture directly in the pot until it reaches your desired texture (some prefer it smooth, others prefer it chunky). If you don't have an immersion blender, you can mash the ingredients with a spoon or a potato masher.
Taste the Callaloo and adjust the seasoning if necessary, keeping it low-sodium by relying on lime juice and herbs for added flavor.
Serve warm as a side dish or enjoy it as a light soup. Pair it with roasted fish, plantains, or rice for a fuller Caribbean meal.
Nutrition Facts
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 171 mg | 7% | |
| Total Carbohydrate | 83.5 g | 30% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 29.4 g | ||
| Protein | 19.1 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 826 mg | 64% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 2808 mg | 60% | |
*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.
