Callaloo Stew

Gluten Free
Dairy Free
Health score
15%
Callaloo Stew
45 min.
6
158kcal

Suggestions


Welcome to the vibrant world of Caribbean cuisine with this delightful Callaloo Stew! A true celebration of flavors, this gluten-free and dairy-free dish is not only a wholesome meal but also an experience that transports you to the sun-kissed shores of the islands. With tropical ingredients like fresh callaloo or spinach, savory smoked ham, and the unmistakable kick of Scotch bonnet or habanero, each bite unfolds a story of tradition and warmth.

This steamy concoction is perfect for any occasion; it serves beautifully as a comforting starter, a nourishing soup, or even a unique antipasti to dazzle your guests. In under 45 minutes, you can whip up a dish that serves six, making it an ideal choice for family gatherings or intimate dinners. Each serving is a mere 158 kcal, so you can enjoy this hearty stew without a hint of guilt, perfect for those mindful of their caloric intake.

Rich in protein and bursting with nutrients from the various vegetables, this Callaloo Stew is not just about taste; it's about bringing people together. The fresh herbs, aromatic spices, and wholesome ingredients create a symphony of flavors that will leave everyone asking for seconds. So gather your loved ones, bring out your pots, and let’s dive into this delightful culinary adventure!

Ingredients

  • 0.3 cup unrefined sunflower oil 
  •  garlic clove chopped
  • cup spring onion chopped
  • 0.5  scotch bonnet peppers minced seeded
  • cups chicken broth 
  • 1.5 cups okra trimmed
  • 0.5 pound ham smoked cut into 1/2-inch cubes ( 1 1/2 cups)
  • large thyme sprigs fresh
  • pound frangelico fresh
  • pound frangelico fresh

Equipment

  • pot

Directions

  1. Heat oil in heavy large pot over medium-high heat.
  2. Add green onions, garlic, thyme, and chile. Sauté until soft, about 2 minutes.
  3. Add broth, pumpkin, ham, and okra. Bring to boil; reduce heat to medium and simmer until vegetables are tender, stirring occasionally, about 10 minutes.
  4. Add callaloo; cook until wilted and leaves are tender, stirring frequently, about 3 minutes. Season to taste with salt and pepper.

Nutrition Facts

Calories158kcal
Protein24.76%
Fat62.11%
Carbs13.13%

Properties

Glycemic Index
30.67
Glycemic Load
0.72
Inflammation Score
-6
Nutrition Score
8.9078261100728%

Flavonoids

Luteolin
0.08mg
Kaempferol
0.23mg
Myricetin
0.02mg
Quercetin
7.04mg

Nutrients percent of daily need

Calories:158.47kcal
7.92%
Fat:11.48g
17.66%
Saturated Fat:1.65g
10.33%
Carbohydrates:5.46g
1.82%
Net Carbohydrates:4.17g
1.52%
Sugar:1.05g
1.17%
Cholesterol:18.14mg
6.05%
Sodium:510.76mg
22.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.3g
20.59%
Vitamin K:42.95µg
40.9%
Vitamin E:3.9mg
25.98%
Phosphorus:158.75mg
15.88%
Vitamin C:10.66mg
12.92%
Vitamin B3:2.51mg
12.57%
Manganese:0.24mg
12.24%
Copper:0.22mg
10.85%
Potassium:365.07mg
10.43%
Magnesium:31.58mg
7.9%
Vitamin A:361.11IU
7.22%
Zinc:1.07mg
7.12%
Iron:1.28mg
7.1%
Folate:25.96µg
6.49%
Fiber:1.29g
5.16%
Vitamin B6:0.1mg
4.84%
Vitamin B2:0.08mg
4.6%
Calcium:45.17mg
4.52%
Vitamin B1:0.06mg
4.12%
Vitamin B12:0.16µg
2.62%
Source:Epicurious