Mixed Vegetable Coo-Coo with Tomato Sauce

Mixed Vegetable Coo-Coo with Tomato Sauce Recipe
Becky Luigart-Stayner; Melanie J. Clarke
Coo-coo traditionally hails from Barbados. It can be a side dish or an entrée with a tomato sauce.


6 servings (serving size: about 1 cup coo-coo and 2/3 cup tomato sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 299
Caloriesfromfat 16 %
Fat 5.4 g
Satfat 2.6 g
Monofat 1.4 g
Polyfat 0.8 g
Protein 7.9 g
Carbohydrate 58.2 g
Fiber 7.7 g
Cholesterol 10 mg
Iron 3.6 mg
Sodium 561 mg
Calcium 78 mg


Cooking spray
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3/4 teaspoon dried oregano
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1 large garlic clove, minced
1/4 cup organic vegetable broth (such as Swanson Certified Organic)
1 teaspoon dark brown sugar
1/8 teaspoon ground allspice
2 cups canned crushed tomatoes, undrained
2 cups cornmeal
1 teaspoon kosher salt
7 cups water
2 cups frozen whole-kernel corn, thawed
1 cup frozen cut okra, thawed
2 tablespoons butter


To prepare sauce, heat a small saucepan over medium heat. Coat pan with cooking spray. Add onion and next 5 ingredients (through garlic) to pan; cook 5 minutes, stirring occasionally. Stir in broth, sugar, allspice, and tomatoes. Partially cover, reduce heat, and simmer 20 minutes, stirring occasionally.

To prepare coo-coo, place cornmeal and 1 teaspoon salt in a large saucepan. Gradually add 7 cups water, stirring constantly with a whisk. Bring to a boil. Reduce heat to medium, and cook 15 minutes, stirring frequently. Add corn and okra; cook 2 minutes or until thoroughly heated, stirring constantly. Remove from heat. Place butter in a small skillet over medium heat; cook 2 minutes or until browned. Add butter to coo-coo; stir well. Serve sauce over coo-coo.

Victoria Abbott Riccardi,

Untangling My Chopsticks: A Culinary Sojourn in Kyoto,

Cooking Light

October 2007
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