Jamaican Callaloo

As dietitians, the healthy eating advice we give our patients would usually include having at least 5 portions of fruits and vegetables daily (more veggies than fruits, by the way). To put this in context, 1 portion of vegetables is 2 heaped tablespoons of cooked spinach or 4 heaped tablespoons of cooked kale. One of the ways to increase intake is to fill ½ of the plate with vegetables during mealtimes.

Enter The Jamaican Callaloo.

Callaloo, also known as amaranth or taro leaves, is the main ingredient in this classic recipe. The Jamaican callaloo is a popular leafy green vegetable cooked with tomatoes, scotch bonnet pepper, and onions. You can add bell peppers, carrots, and mushrooms to further boost its nutrient profile.

This dish is simple to make and can be eaten for breakfast, lunch, and dinner, easily becoming a regular feature in your diet.

Recipe adapted / image below from: https://healthiersteps.com/recipe/jamaican-callaloo/ and Racquel’s Caribbean Cuisine https://www.youtube.com/@Racsfood

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves: 4 – 6 people

Ingredients

  • 1-2 bunches of callaloo

  • 1 tablespoon of olive oil/ vegetable oil

  • 1 medium-sized onion

  • 2 green onions

  • 4 cloves garlic, minced

  • 2 sprigs of fresh thyme

  • 1 large tomato

  • 1 bell pepper (or a mix of red, green, and yellow)

  • 2 small carrots

  • 1 scotch bonnet pepper

  • 1 teaspoon all-purpose seasoning

  • Salt and pepper to taste

Method:

  1. To prepare the callaloo, check for wilted leaves and debris, and peel the outer

    membrane of each stalk. Place the callaloo into a bowl of cold water and add 1

    teaspoon of salt. Set aside.

  2. Chop onions, green onions, tomatoes, peppers, carrots, and scotch bonnet pepper.

  3. Return to the callaloo. Discard salty water and rinse in cold water. Chop callaloo

    finely.

  4. Add the oil into a pot over a medium heat. Add garlic, onion, green onions and thyme and sauté until the onion is translucent.

  5. Add carrots, peppers, tomatoes, and scotch bonnet. Cook for about 2-3

    minutes.

  6. Add the callaloo and season with salt, all-purpose seasoning, and black pepper.

  7. Cover the pot and simmer on low heat for 5-7 minutes.

    Serve and enjoy!