Calulu

Name: Calulu
Yield: 5
Cuisine: Sao Tome and Principe
Ingredients: Mixed fish (fresh and smoked), cleaned — 600 g (1.3 lb); Okra, sliced — 300 g (10 oz); Local leafy greens (or spinach), chopped — 300 g (10 oz); Eggplants, cubed — 2; Onion, chopped — 1; Garlic, minced — 3 cloves; Tomatoes, chopped — 3; Red palm oil — 80 ml (1/3 cup); Scotch Bonnet pepper, whole — 1; Water — 500 ml (2 cups); Salt, — to taste

The Quirky Foodster Team

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Servings

Ingredients

Mixed fish (fresh and smoked), cleaned — 600 g (1.3 lb)
Okra, sliced — 300 g (10 oz)
Local leafy greens (or spinach), chopped — 300 g (10 oz)
Eggplants, cubed — 2
Onion, chopped — 1
Garlic, minced — 3 cloves
Tomatoes, chopped — 3
Red palm oil — 80 ml (1/3 cup)
Scotch Bonnet pepper, whole — 1
Water — 500 ml (2 cups)
Salt, — to taste

Method

Heat the palm oil in a large pot and sauté the onion and garlic until fragrant.
Add the tomatoes and cook until softened into a sauce.
Add the eggplant and cook 5 minutes.
Add the fish, greens, okra, scotch bonnet and water.
Bring to a simmer and cook gently for 25-30 minutes until the fish is cooked through and vegetables are tender.
Season with salt and remove the scotch bonnet before serving hot, typically with funge or rice.

Introduction: Sao Tome's national dish: fish and vegetables simmered together in a rich palm oil sauce.

Cultural Background: Calulu is widely regarded as the national dish of Sao Tome and Principe, combining smoked or fresh fish with local greens and okra in a deeply flavoured palm oil sauce, a dish central to the islands' culinary identity.

Tips: Use a mix of fresh and smoked fish for the most authentic, layered flavour. Keep the scotch bonnet whole to control heat while still infusing the sauce.

Variations: Add dried shrimp for extra umami depth; a vegetarian version omits the fish and uses extra vegetables with a splash of vegetable stock.

Storage: Store in an airtight container in the refrigerator for up to 2 days.

Reheating: Reheat gently in a covered pot over low heat, stirring occasionally.

Nutrition: Approx. 380 kcal, 28 g protein, 18 g carbohydrate, 22 g fat per serving.

FAQs:

Q: What makes calulu the national dish?

A: Its combination of fish, palm oil and local greens represents the core flavours and ingredients most associated with Santomean cuisine.

Q: Can I use only fresh or only smoked fish?

A: Yes, though the traditional dish typically combines both for a richer, more complex flavour.