Recipes · Trinidadian · Soups and Broths
Callaloo
One serving has 377 kcal and 12 g protein, and at least a fifth of a woman's daily need of vitamin K (227%), manganese (143%), vitamin C (140%), copper (83%), riboflavin (70%) and folate (64%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (466 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: celery
Ingredients
- 150 g Taro leaves, raw
- 80 g Okra, raw
- 100 g Coconut milk, canned
- 20 g Onions, raw
- 4 g Garlic, raw
- 3 g Chili peppers, red, raw
- 8 g Vegetable oil
- 100 g Vegetable broth
- 0.7 g Salt
Method
- Strip the taro leaves from their tough stems and chop roughly; roughly chop the okra too.
- Heat the oil in a pot and fry the onion, garlic and chile for 3-4 minutes until softened.
- Add the taro leaves, okra, coconut milk and vegetable broth, and bring to a simmer.
- Cover and cook for 25-30 minutes, stirring occasionally, until the leaves are very tender; blend partially or mash with a spoon for a thicker, more traditional texture.
- Season with the salt and serve hot as a soup or over rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 377 kcal | 18% |
| Carbohydrates | 23.2 g | |
| Water | 394 mL | |
| Fiber | 8.6 g | 29% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.12 g | |
| Threonine | 0.39 g | |
| Isoleucine | 0.54 g | |
| Leucine | 0.84 g | |
| Lysine | 0.54 g | |
| Methionine | 0.18 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.46 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.6 g | |
| Histidine | 0.25 g | |
| Fat | 30.7 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 5.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.6 g | |
| Saturated | 20.4 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 260 mg | 26% |
| Copper | 0.75 mg | 83% |
| Iron | 7.4 mg | 41% |
| Magnesium | 164 mg | 53% |
| Manganese | 2.6 mg | 143% |
| Phosphorus | 251 mg | 36% |
| Potassium | 1,505 mg | 32% |
| Selenium | 2.6 µg | 5% |
| Sodium | 592 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.77 mg | 70% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 256 µg | 64% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.3 mg | 9% |
| Vitamin A | 404 µg | 58% |
| Vitamin C | 105 mg | 140% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 204 µg | 227% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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