Recipe by Roberta L. Duyff, MS, RDN, FAND, CFCS
Named for its key ingredient — native callaloo leaves — hearty callaloo is a distinctly
Caribbean dish, with differing versions from Jamaica to Trinidad. Since callaloo greens aren't widely available
in the United States, this thick, nourishing soup, with a flavor akin to
Southern greens, can be prepared with kale or spinach instead. In the islands, callaloo is typically served
over cooked rice (try brown rice), making it a great one-pot meal, perhaps served
with cooked plantains.
2 tablespoons canola or vegetable oil
1 medium onion, coarsely
2 cloves garlic, minced
1 pound fresh kale or spinach,
stems removed, chopped
1 cup trimmed, sliced
okra (fresh or frozen)
1 medium sweet potato, peeled and diced
1/2 jalapeño pepper,
seeded and minced *
6 cups low-sodium vegetable
1/2 pound extra lean ham
or smoked turkey, diced
1/4 cup freshly squeezed
1 tablespoon fresh thyme
(or 1 teaspoon dried thyme)
the oil in a large pot over medium-high heat. Add the onion and garlic. Cook and stir for about 5 minutes, or
until the onion is translucent.
from heat. Add the kale or spinach,
then the okra, sweet potato, and jalapeño pepper.
the broth over the vegetable mixture. Bring to a boil. Reduce the heat
and cover. Simmer for about 15
minutes until the vegetables are tender.
in the ham, lime juice, and thyme. Continue cooking for about 2 to 3 minutes until the mixture is heated
through. Season with pepper.
- To make callaloo less spicy hot, use less jalapeño pepper.
- Note: In Trinidad and Tobago, ½ cup coconut milk may
be added as another cooking liquid. Since coconut milk is high in saturated fat, it is not used in this
Calories: 130; Calories from fat: 45; Total fat: 5g; Saturated fat: 1g; Trans fat: 0g;
Cholesterol: 10mg; Sodium: 470mg; Total carbohydrate: 14g; Dietary fiber: 3g;
Sugars: 3g; Protein: 9g