Warm your heart with this rich and flavorful Trinidad Cow Foot Soup (sometimes called Cow Heel Soup), a traditional Caribbean dish that showcases the unique texture of collagen-rich cow feet. This comforting meal is perfect for chilly days, combining hearty split peas, fresh vegetables, and aromatic seasonings for a nourishing experience. Ideal for slow cooking, this recipe celebrates the essence of Caribbean cuisine and is sure to become a favorite in your home.
This recipe offers a delightful blend of authentic Caribbean flavors, making it a comforting choice for any meal. It's easy to prepare and can be made ahead of time, as well as frozen for later enjoyment. With its versatility, you can cook it in a slow cooker, pressure cooker, or on the stovetop, ensuring a satisfying dish every time.
Key nutrients
- Collagen: from cow foot — supports connective tissue structure and provides a unique gelatinous texture.
- Protein: from cow foot and split peas — helps build and repair body tissues.
- Fiber: from split peas, okra, pumpkin, and vegetables — can support digestive health and fullness.
- Potassium: from potatoes, pumpkin, and green banana — important for fluid balance and muscle function.
- Vitamin A: from carrots and pumpkin — supports vision and immune function.
Why it matters
- Collagen-rich foods may help maintain skin elasticity and joint comfort.
- Vegetables add vitamins, minerals, and fiber for overall wellness.
- Protein and fiber together can help you feel satisfied after eating.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Sodium — salt, seasoning blends, and broth may contribute to higher sodium levels.
- Saturated fat — cow foot contains some saturated fat; enjoy in moderation if limiting intake.
- Refined flour — dumplings use all-purpose flour; swap for whole grain if desired.
Make it even better
- Add more leafy greens or extra veggies for added fiber and micronutrients.
- Use less salt or choose low-sodium seasoning blends to reduce sodium content.
- Swap all-purpose flour in dumplings for whole wheat or gluten-free options for more fiber or dietary needs.
- Trim visible fat from cow foot before cooking to reduce saturated fat.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
Best fit
- Mechanical Soft: Slow-cooked cow foot and vegetables yield a tender, easy-to-chew texture.
Use with caution / avoid
- Gluten: Contains all-purpose flour in dumplings; not suitable for gluten-free diets unless modified.
- Sodium: Salt and seasoning may increase sodium; limit if following a low-sodium diet.
- Saturated Fat: Cow foot is high in collagen and may be higher in saturated fat; choose smaller portions if limiting fat.
Helpful modifications
- Use almond or gluten-free flour for dumplings to suit gluten-free needs.
- Reduce added salt and use more herbs to lower sodium content.
- Trim visible fat from cow foot before cooking to reduce saturated fat.
- Add extra non-starchy vegetables for more fiber and nutrients.
Pair with: Steamed leafy greens or a fresh side salad to boost fiber and balance the meal.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Contains: Wheat/Gluten.
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Wheat/Gluten
Where it appears: All-purpose flour in the dumplings.
Swap: Use a gluten-free flour blend to make gluten-free dumplings.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - For information on major food allergens and labeling requirements.
Clean
- Wash hands with soap and water before and after handling raw cow feet and vegetables.
- Rinse cow feet thoroughly under running water to remove debris and excess fat.
- Clean all utensils, cutting boards, and surfaces after contact with raw meat.
Separate
- Use separate cutting boards for raw cow feet and fresh produce.
- Keep raw cow feet away from cooked foods and ready-to-eat ingredients.
Cook
- Simmer cow feet until tender and fully cooked; meat should easily separate from the bone.
- Bring soup to a rolling boil before reducing heat to simmer for safety.
Chill
- Cool leftovers within 2 hours and refrigerate in airtight containers.
- Reheat soup until steaming hot before serving again.
References
- USDA — Safe Food Handling: Meat - Guidance on cleaning, separating, cooking, and chilling meat products.
- Cow foot soup is prized for its rich, gelatinous texture thanks to slow-cooked collagen from the cow feet.
- Split peas add a creamy body and earthy flavor, making the soup hearty and filling.
- Dumplings are a classic addition, providing a soft, chewy contrast to the tender meat and vegetables.
- This dish is a staple in Caribbean cuisine, especially enjoyed during cooler weather or festive gatherings.
- Fresh herbs like chadon beni and thyme give the soup its signature aromatic depth.
Name & origins
This recipe is rooted in Caribbean cooking, where cow foot soup is a beloved comfort food with regional variations.
Ingredient spotlight
- Cow foot: Adds rich flavor and a silky, gelatinous mouthfeel as it cooks down.
- Split peas: Thicken the broth and provide protein and creaminess.
- Chadon beni: Brightens the soup with its herbal, citrusy notes.
- Dumplings: Offer tender bites that soak up the flavorful broth.
Technique tidbit
Slow simmering breaks down collagen in cow feet, turning it into gelatin and creating a luscious, velvety broth.
Before you start
- Gather all ingredients and equipment to streamline your cooking process.
- Ensure your pressure cooker or stockpot is clean and ready for use.
- Rinse the cow feet thoroughly and pat dry to remove excess moisture.
During cooking
- Watch for a rich aroma as the vegetables sauté, indicating flavor development.
- Look for the split peas to soften and thicken the soup as it cooks.
- Avoid overcooking the dumplings; they should be tender but firm.
- Cook in batches if necessary to prevent overcrowding in the pot.
Make-ahead & storage
- Prep cow feet and split peas a day ahead; store separately in the fridge.
- Reheat gently on the stovetop, adding water to adjust soup consistency.
Common mistakes
- Skipping the rinse → leads to a cloudy broth; always rinse cow feet well.
- Not checking water levels → can cause burning; monitor throughout cooking.
Serve with
- Crusty bread or fried plantains for a satisfying side.
- Cilantro lime rice or coconut rice to enhance the soup's flavors.
- A tangy hot sauce for an extra kick if desired.
Toppings & textures
- Fresh parsley or chadon beni for a burst of brightness.
- A squeeze of lime juice to add acidity and balance.
Occasions
- This recipe is perfect for cozy weeknight dinners or potlucks.
Substitutions
- If you lack cow feet, use our oxtail soup for a rich flavor and tender texture.
- For a gluten-free option, replace all-purpose flour with almond flour in the dumplings.
Variations
- In Trinidad, this recipe often includes pigeon peas for added protein and a different texture.
- Add sweet potatoes for a sweeter flavor and creamier consistency in the soup.
Refrigerate
- Cool the soup to room temperature before transferring to an airtight container.
- Store in the fridge for up to 3 days for best quality.
Freeze
- Freezing not recommended due to potential texture changes in the soup.
Reheat
- Reheat on the stovetop over low heat until steaming hot throughout.
- Add a splash of water if the soup thickens too much during reheating.
Repurpose ideas
- Transform leftovers into a hearty stew by adding more vegetables.
- Serve over rice or with bread for a filling meal option.
- Cow Foot: Provides rich flavor, collagen, and a gelatinous texture essential for this recipe.
- Green Seasoning: Infuses freshness and depth with a blend of herbs and spices.
- Split Peas: Contributes protein and a creamy consistency to the soup.
- Vegetables (Carrots, Potatoes, Pumpkin, Okra): Add hearty textures and nutritional value.
- Seasoning Peppers and Onions: Enhance the soup’s aromatic base for a flavorful experience.
- Flour for Dumplings: Creates tender, bite-sized additions that complement the soup.
What are the benefits of eating cow foot?
Cow feet contain a large amount of bone collagen. Collagen aids in promoting elasticity, healthy and glowing skin, hair and nails. Cow feet add a rich flavor to soups and broths.
Can I make this soup without dumplings?
How do I ensure a clear broth?
Rinse the cow feet thoroughly and skim off any foam during the initial boiling process.
Time & Serves
Ingredients
1 kg Cow Foot cut up
3 tablespoons Green Seasoning
1 teaspoon Salt
Water
3 tablespoons Vegetable Oil
2 cloves Garlic minced
1 large Onion, peeled & chopped
3 stalks Celery chopped
3 Seasoning Peppers Minced
2 Green Onions chopped
6 large Chadon Beni leaves minced
2 tablespoons Green Seasoning
1 cup Yellow Split Peas
3 Sprigs Thyme
2 medium Carrots peeled and cut into bite-sized pieces
3 large Potatoes peeled & cut into bite-sized pieces
1 medium Green Banana peeled & cut into bite-sized pieces
1 cup Pumpkin cut into bite-sized pieces
6 Okras cut into bite-sized pieces
Salt & Black Pepper to taste
1/4 cup All Purpose Flour
½ teaspoon Baking Powder
½ tsp Salt
Water
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Thanks for all the…
Thanks for all the additional info. I was searching for this recipe. I’m so glad I found this site because I learned a lot about the nutrition also. I’m gonna try this recipe soon