Callaloo (a Caribbean stew)

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Callaloo

(serves 10)

 

Callaloo, a Caribbean stew of spinach and okra cooked in coconut milk,

is traditionally made with meat and seafood. We enjoyed this veggie

version at the home of a traditional-but-vegetarian vegetarian Caribbean

friend. Be careful – callaloo is meant to be hot!! It’s hard to make

callaloo in small quantities, so cook up a batch and freeze half.

 

Vegetable oil spray

1 Scotch bonnet or habañero chili

1/2 cup chopped onions

2 cloves garlic, minced

2 pounds fresh spinach, washed and shredded

One 14-oounce can unsweetened coconut milk

6 cups peeled and chopped winter squash (Hubbard, Kabocha, butternut,

etc.(

1 pound fresh or frozen, thawed okra, chopped

1 teaspoon dried thyme

4 green onions, shopped

2 tablespoons chopped fresh cilantro

2 cups water

2 teaspoon ground black pepper

 

Heat a large soup pot and spray with oil. Cut a small slit in the

chili and sauté with the onions and garlic for about 12 minutes, until

soft.

Add the spinach, coconut milk, squash thyme, green onions, cilantro, and

water. Bring to a boil with high heat. Reduce heat and add pepper.

Some people purée the whole mixture, serving it with a sauce-like

texture, and some people leave it as is. If you don’t want a lot of

‘heat,’ remove the chili before puréeing, or before serving if you don’t

plan on puréeing the mixture.

 

Total calories per serving: 142

Carbohydrates: 13 grams

Sodium: 86 milligrams

Fat: 9 grams

Protein: 6 grams

Fiber: 6 grams

 

 

 

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