Callaloo is a true staple in Jamaican cuisine — and for good reason. This vibrant leafy green is not only versatile and delicious but also packed with nutrients that support overall health.
In Jamaica, callaloo is enjoyed in many ways — on its own, steamed with vegetables, or paired with dishes like saltfish. Whether you keep it simple or mix it up, the flavour and nourishment remain unmatched. Personally, I enjoy it on its own, with saltfish, or alongside mixed vegetables — and yes, with a few fried dumplings on the side, it’s pure satisfaction!
Beyond its taste, callaloo is rich in iron, vitamin C, vitamin K, and calcium, making it a powerful addition to a balanced diet. When combined with saltfish, this dish becomes not just a cultural favourite, but also a nutrient-dense meal that can support energy levels and overall wellness.
In this post, we’ll explore the health benefits of callaloo and saltfish, why it’s considered an iron-rich powerhouse, and how you can easily prepare it at home. Try it nuh!
INGREDIENTS
- A bunch of Callaloo/ Few stalks.
- ½ – ¼ lb. saltfish (use more if desired).
- 1 medium/large tomato.
- 1 medium-sized onion.
- 4-5 garlic cloves (you can add more to your preference).
- 1 tsp Paprika Powder or (to taste).
- ½ tsp Cayenne Pepper or (to taste).
- 1 tsp Garlic and Onion Powder or (to taste).
- Scotch Bonnet Pepper (optional).
- Black pepper to taste (optional).
- Salt (to taste).
- 2 Tbsp cooking oil (coconut/olive).
- ½ cup water (to start).
INSTRUCTIONS
For the Callaloo:
- Remove tough, debris or any leaf that may have wormholes or seem withered and old.
- Place in a bowl of water with some salt and let it sit for a little while (about 10 – 15 minutes).
- Throw off the water and rinse with fresh water.
- Finely cut leaves and stems and set aside.
For the Saltfish:
- Soak saltfish overnight or at least an hour before use. You can further boil the saltfish for about 15-20 minutes or more to remove as much of the salt as possible.
- If boiled, remove from heat, throw off hot water and let it rest in some room temperature water for it to cool.
- Remove skin and bone and flay saltfish and set aside.
Cooking:
- Add the frying pan to the stove on medium heat.
- Add oil to the frying pan (just enough to cover the frying surface).
- Add onions, chopped garlic, and chopped tomato pepper.
- Add chopped callaloo to the frying pan and stir.
- Add Salt and Black pepper (to taste) and continue stirring to blend all the ingredients.
- Add a little water.
- Add scotch bonnet pepper (whole) – if using.
- Cover the pot and let cook.
- Check periodically if cook.
- Add powdered seasonings as desired.
- Remember, you do not want the Callaloo to overcook. So, 15-25 minutes may be sufficient. If somehow that callaloo is tough, then it may take a little longer, but just continue to check and taste periodically.
- When cooked, serve, and enjoy!
Notes:
You can enjoy your callaloo with fried dumplings, cooked dumplings, and other ground provisions (green banana/yam, sweet potato etc.), roast breadfruit and even a few slices of bread. For the saltfish, I like mine to be flayed big enough so that I do not have to search for it as when you purchase it at some restaurants, hence those big chunks 😊.
You can also enjoy this other callaloo recipe as well as learn more about iron and iron-rich foods in the articles below:
Ingredient Spotlight!
~ Callaloo~
Callaloo or (kallaloo, calaloo, calalloo, calaloux) is a staple leafy green in Jamaica and the Caribbean. In Jamaica and most other Caribbean countries, it is often served as a side dish, but we in Jamaica, often enjoy it as a main dish, especially when mixed with saltfish or other meat kind.
Callaloo is packed with many nutrients including vitamins C and K, calcium, protein, iron, manganese, potassium, etc. It is easy to prepare and can be enjoyed with just about any food kind, from bread to cooked and fried dumplings and roast breadfruit.
To good health!
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