Cassasse: Everything You Need to Know


Cassasse is still an unfamiliar phrase to the vast majority of people around the globe. If you are unfamiliar with this term, have no fear; it will be explained as a novel and delicious dish. The time has come to move on from kale and quinoa to the next superfood, which can be referred to as an ackee fruit. It’s likely from West Africa, but Jamaicans have been eating this locally-grown cuisine for the past 200 years. The buttery, nutty, and flavorful flesh covers the entire pod.

Protein, vitamin C, lipids, and even certain good-eating cereals are probably also contained in this dish. Various ways exist for its preparation. Grilling, baking, and stewing are just a few possible preparation methods. Consume this thing called cassasse, and your taste buds will thank you. Having this kind of tropical food will make your life happier and more appealing, so it’s up to you to organize the treat for your friends and amaze them with your skills.

What is Cassasse?

Cassasse is a thick stew that includes meat, vegetables, tubers like yuca and plantains, and a variety of flavorful seasonings. It has a tomato-based sauce that, after several hours of simmering, combines beautifully with the other ingredients. The final product is a Caribbean delicacy that is rich, satisfying, and comforting.

It’s called callaloo in Trinidad and Tobago, fish broth in Barbados, and kub kak in the Virgin Islands, to name a few of its many local names. No matter what you call it, this hearty stew is a regional favorite.

The origin of cassasse

The Caribbean, Central America, and South America are the natural habitats of the cassasse mahogany tree. The Arawak and Spanish explorers both made use of the tree’s high-quality, long-lasting wood for a wide range of projects, including the construction of homes, ships, musical instruments, and furniture.

However, the tree’s survival is in jeopardy because of excessive cutting. The fruit can be eaten and provides a nutrient flavour that has a bitter, sour taste. It has been used for preparing juices, jams, and tonics by various communities for ages.

The inhabitants of the Caribbean and the Americas hold this cuisine in high esteem because of its cultural significance, long history, and economic value. It needs to be safeguarded.

Cassasse Ingredients

  • It’s common practice to use salted pig’s tail, beef, and cow’s foot. Meats such as chicken, fish, and prawns can be substituted.
  • Cassasse cuisine relies heavily on tubers like yuca and green bananas. You can also use potatoes or any root vegetable.
  • Plantains, okra, carrots, peppers, and onions are commonplace vegetables. Add some greens to your dish, like callaloo or spinach.
  • Tomatoes: The sauce or paste made from them, combined with some broth or water, serves as the foundation. The sweetness and sourness of tomatoes.
  • Herbs and spices: aromatic flavour is added by garlic, scallions, thyme, allspice, and chili peppers.

Cassasse Variations

Cassasse is a flexible cuisine that may be altered to suit individual preferences. Spinach, mushrooms, and smoked salmon are just a few examples of the intriguing items we’ll be experimenting with. There is a cascade variant for any diet, whether you’re a vegetarian or a seafood fanatic.

How to Cook Cassasse:



Using a flavorful tomato-based sauce, cassasse is a stew-like dish that is popular in the Caribbean and Africa. The dish’s name may vary from island to island (callaloo in Trinidad and Tobago, fish broth in Barbados, or kub kak in the Virgin Islands, for example), but the method of preparation is consistent.

Step-by-step guide:

  • Start by cleaning and chopping your choice of meat into bite-sized pieces, such as salted pigtail, salt beef, cow foot, or any chosen meat.
  • Prepare your choice of tubers in the same manner, chopping them into bite-sized pieces after peeling (yuca, green bananas, etc.).
  • Plantain, okra, carrot, pepper, and onion selections must all be cleaned and chopped.
  • Oil should be heated in a large pan over moderate heat. For about 15 minutes, flipping the steak over frequently, brown it in a skillet.
  • Once the meat is submerged, pour in enough liquid to start a boil. The beef should be simmered for at least one hour on low heat.
  • Put the tubers in, top off the pot with water or broth if it’s getting low, and bring it back to a boil. Keep cooking for another 15 minutes, or until the tubers are as soft as you like them.
  • Mix in the tomato paste or sauce after seasoning to taste with salt, pepper, scallions, garlic, allspice, and hot peppers.
  • When the vegetables are cooked but still have a little bite to them, return them to the pan and continue simmering for at least 10 more minutes.
  • Enjoy the rich flavour of cassasse with a serving of steaming rice or toast.

Health Benefits of Cassasse

Cassasse, or “black-eyed peas,” is a legume that has been eaten for generations all across the world for its high protein content. In addition to being tasty and adaptable in the kitchen, they also have many positive health effects.

  • High Nutritional Value: Folate, potassium, magnesium, iron, and zinc are just some of the necessary elements that may be found in this cuisine. These nutrients are vital for maintaining overall health and can help prevent deficits.
  • Rich in Fibre: About 8 grams of fibre can be found in one cup of cooked cassasse, which is about a third of an adult’s daily value. Consuming a diet high in fibre can improve satiety, reduce cholesterol, and maintain a healthy gut microbiome.
  • Good Source of Plant-Based Protein: This dish contains a considerable amount of plant-based protein – roughly 13 grams per heated cup. For those avoiding meat but still desiring a high-protein diet, this is a great option.
  • Boosts Heart Health: The high fibre content of this dish significantly reduces levels of harmful cholesterol (LDL) and the associated risk of cardiovascular disease. Minerals like potassium and magnesium also aid in maintaining healthy blood pressure levels.
  • Supports Weight Loss: This dish is low in calories and high in fibre and protein, so in addition to providing your body with vital nutrients, it can also help you feel full for longer. By reducing hunger and the desire to snack, it can aid in weight loss.


Meat, vegetables, and tubers like yuca and plantains are braised in a tomato-based sauce and seasoned with various spices to create the wonderful Caribbean cuisine known as cassasse. The lengthy cooking time allows the sauce to fully incorporate with the other ingredients, resulting in a hearty and tasty stew.

Callaloo in Trinidad and Tobago, fish broth in Barbados, and kub kak in the Virgin Islands are all names for the same dish, although they have different meanings on their respective islands. No matter what you call it, this dish is a staple in the area.

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