Jamaican Callaloo is a popular local staple green leafy vegetable, cooked with onion, garlic, tomatoes, thyme and Scotch bonnet pepper. Perfect healthy side dish for a tropical breakfast, lunch or dinner.
What Are The Health Benefits Of Jamaican Callaloo?
But this notorious weed is a valuable source of iron, calcium, folate, potassium, magnesium, vitamin A, and Vitamin C. Purchase callaloo in the Caribbean, Asian, and /or International supermarkets.
1 cup of cooked callaloo provides:
- 90 kilocalories
- 6.9 milligrams of iron
- 1074 milligrams of potassium
- 602 milligrams of calcium
- 13 grams of fiber
- 484 milligrams of sodium
- 86 milligrams of vitamin C
- 7.2 grams of protein
How To Cook Jamaican Callaloo
- To prepare callaloo, first remove dead leaves, debris, and any hard stalks. I like to fill a large pot of cold water and add salt to it and submerge the callaloo in the pot for about 10 minutes, the salt will help to remove debris.
- Discard the water and rinse the callaloo. Strip the outer thin layer of the callaloo stems. Finely cut leaves and stem of callaloo and set aside.
- Saute, onion, garlic, spring onion, thyme, tomatoes in oil. Add chopped callaloo, salt, and Scotch bonnet pepper, cover, and allow to steam.
- you may add a little water at this time but not too much because the callaloo will ‘spring its own water’ (produce its own liquid as it is cooked).
Other Gluten-Free Vegan Callaloo Recipes To Try
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Below, I served my callaloo with Jamaican yellow yam, gluten-free, vegan boiled dumplings, Ackee, and roast breadfruit.
- Energy:54 kcal / 226 kJ
- Fat:1 g
- Protein:3 g
- Carbs:8 g
- Preparation:10 min
- Cooking:10 min
- Ready in:20 min
- For:3 Servings
- 4 cups callaloo, chopped and tightly packed
- 1 tablespoon olive oil, or coconut oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 green onions, chopped
- 2 sprigs thyme
- 1 medium tomato, chopped
- Salt to taste
- 1 Scotch Bonnet pepper, whole or 1/4 teaspoon cayenne pepper
- 2 tablespoons water
- Peel outer membrane of each stalk of callaloo and remove outer old leaves. Place callaloo in a bowl and cover with cold water, place 1/2 tsp salt and set aside while preparing remaining vegetables. Discard water then rinse with water and drain. Chop callaloo
- Place oil in a large pot, add onion, garlic, spring onion, thyme, tomato, and scotch bonnet pepper on medium heat, saute; until onion is translucent. Add callaloo and water, allow to simmer on low heat for 5-10 minutes or until tender.
Depending on how tender your callaloo is, it can take anywhere from 5 to 10 minutes to cook.
Michelle Blackwood, RN
Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.
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- jupiter hadleyApril 17, 2023REPLY ↓I have never heard of callaloo but it sounds both really healthy and nutritious! I would love to try this recipe.
Zab ZariaApril 16, 2023REPLY ↓
Hi, I’m Michelle, I’m a registered nurse, the voice, content creator, and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues.Read more