Caruru
Jantar • Brasil
Sobre Caruru
A Bahian okra stew with dried shrimp, peanuts, cashews and dendê, the okra cooked down to a glossy thickness. A filling for acarajé and an offering in Candomblé.
How to Make Caruru (Traditional & Healthy Version)
Caruru is a flavorful and aromatic dish from the vibrant Northeast region of Brazil, particularly beloved in Bahia. Originating from Afro-Brazilian culinary traditions, Caruru is a savory okra-based stew enriched with dried shrimp, peanuts, and a touch of dendê oil (palm oil). Often served during religious festivities and family gatherings, this dish is a symbol of Brazilian diversity and rich heritage. Its unique combination of ingredients delivers a harmonious blend of earthy, nutty, and slightly spicy flavors, making it a true culinary gem. Caruru stands out not only for its taste but also for its cultural significance. Traditionally prepared for Candomblé festivals and celebrations like the Festa de Cosme e Damião, Caruru is a dish that brings people together. Its healthy profile, thanks to okra’s fiber and vitamins, makes it a smart choice for health-conscious food lovers. Whether you’re new to Brazilian cuisine or exploring international flavors, Caruru offers a delicious and authentic taste of Bahia, perfect for a wholesome dinner.
Ingredients(for About 1 cup per serving, served with cooked rice)
- 200g Okra (fresh, sliced (quiabo))
- 30g Dried shrimp (cleaned and chopped (camarão seco))
- 1 small Onion (finely chopped)
- 1 medium Tomato (diced)
- 2 Garlic cloves (minced)
- 2 tbsp Unsalted roasted peanuts (finely ground)
- 1 tbsp Roasted cashew nuts (finely ground (castanha de caju))
- 1 tsp Dendê oil (palm oil) (use sparingly for flavor)
- 1 tsp Olive oil (for sautéing)
- 1 tbsp Fresh cilantro (chopped) - optional
- to taste Salt
- to taste Black pepper - optional
Instructions
- 1
Wash and slice the okra into uniform pieces. Pat dry to reduce the slimy texture.
5 minutes
Drying the okra helps minimize stickiness in the stew.
- 2
Heat olive oil in a medium saucepan over medium heat. Add the onion and garlic, sauté until translucent and fragrant.
3 minutes
Sauté slowly to build a sweet, aromatic base.
- 3
Add diced tomato and cook until softened. Stir in the dried shrimp and let it cook for 2 minutes.
4 minutes
Soak dried shrimp in warm water for 10 minutes if very salty.
- 4
Add the sliced okra and cook, stirring frequently, until it begins to soften and reduce its mucilage (slime).
4 minutes
Keep the heat steady and stir often for even cooking.
Why This Dish is Healthy
This Caruru recipe is a healthy choice because it focuses on whole, minimally processed ingredients like fresh okra, nuts, and shrimp. It's prepared with only a small amount of palm oil to keep calories and fats in check, without sacrificing authentic flavor. With high fiber and protein content, it supports fullness and muscle maintenance, making it ideal for calorie-conscious eaters and those seeking nutrient-rich, international meals.
Caruru is rich in dietary fiber from okra, which promotes digestive health and satiety. The dish provides plant-based protein from peanuts and cashew nuts, and beneficial minerals like magnesium and potassium. Dried shrimp adds lean protein and essential omega-3 fatty acids. With modest use of dendê oil, this recipe keeps saturated fat low, while still offering a satisfying, complex flavor. It's naturally gluten-free and nutrient-dense, making it suitable for balanced diets.
Pro Tips
- 💡Tip 1: Slice okra just before cooking to retain color and reduce sliminess.
- 💡Tip 2: Grind nuts finely for a creamier, smoother stew.
- 💡Tip 3: Use fresh, high-quality dendê oil for the most authentic flavor and aroma.
Storage & Serving
Store Caruru in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed to restore texture.
Best served: Lunch or Dinner
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
| Protein | 3.0 g |
| Carbohydrates | 10.0 g |
| Total Fat | 9.0 g |
| Fiber | 3.0 g |
