How to make Cow Foot Soup

Calendar icon Published: Sep 4th 2021 by Rachael Ottier Hart
Health shield icon Nutritionally reviewed by Karla Tejon
Click to reveal job title Dietitian, Food Safety and Allergen Specialist
Clock icon Last updated: Sep 20th 2025
Read time: 7 mins
Cuisine:
This recipe, developed through the collective effort of at least 6 experts, underwent meticulous research and testing for over 3 months. Learn more about our process in the art and science behind our recipes or read how we use AI responsibly. This post may contain affiliate links. Read our Disclosure Policy.
Aerial shot of Cow Foot Soup in a bowl with rice on the side

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.

  • 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

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

  • 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

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?

Yes, the dumplings are optional. You can omit them or replace them with additional vegetables or noodles.

How do I ensure a clear broth?

Rinse the cow feet thoroughly and skim off any foam during the initial boiling process.

Rate
Average: 5 (8 votes)
Total rating includes sum of all comments and anonymous votes.

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Time & Serves

Prep Time
30 mins
Cook Time
120 mins
Total Time
150 mins
Serves
12

Ingredients

Cow Foot
Soup Base
  • 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

Dumplings
  • 1/4 cup All Purpose Flour

  • ½ teaspoon Baking Powder

  • ½ tsp Salt

  • Water

Instructions

Split Peas - Prep Night Before

Place the peas in a large bowl, fully submerge with water 4 inches above the peas, stir in half a teaspoon of baking soda and allow them to soak overnight.

Wash and rinse thoroughly at least three times to remove the baking soda and any fermentation.

Place the peas into the large stockpot or the pot you will be making your soup in, fully submerge in water at least 2 inches above the peas, mix half a teaspoon of baking soda and bring them to a boil.

Using a sieve or slotted spoon, remove the foam that forms at the top of the water and discard.

Once the foaming stops, add it to the soup base.

Cow Foot - Pre Cooking Pressure Cooker

Season the cow feet with the green seasoning and salt, then place them in the pressure cooker and add enough water until they are fully submerged.

Lock the lid in place and allow it to cook for 30 minutes on medium to high heat or until the meat is tender and soft.

Once the meat is cooked, set it aside until ready to add to the soup base.

Cow Foot - Pre Cooking Stove Top

Season the cow feet with green seasoning and salt, then place them into a large stockpot or heavy-bottomed pot and add enough water until they are fully submerged.

Cover, bring to a boil, and cook for around 2 hours or until the meat is tender and soft.

Periodically check the water levels in the pot, adding if they get too low and stirring to make sure there is no burning at the bottom of the pot.

Once the meat is cooked, continue to set aside until ready to add to the soup base.

Soup Base

Using a large stockpot or heavy-bottomed pot, place it on medium-high heat and add the oil.

Once the oil is hot, add the garlic, onion, celery, seasoning peppers, green onions, chadon beni, and green seasoning, sauté for 5 minutes, stirring using a wooden spoon.

Mix the split peas and the pre-cooked cow feet, cover, and cook for 15 minutes on medium heat.

Mix in all the remaining ingredients, cover, and cook for 15 minutes.

Make the dumplings by mixing the flour, baking powder, salt together in a bowl, then adding a little water until a dough ball forms.

Once the dough ball has formed, knead it for 5 minutes or until smooth. If the dough is read when you press your finger into the dough, it should spring back like memory foam.

Divide the dough ball into quarters, roll them into balls, take one ball at a time, make snakes, and cut them into bite-sized pieces about 1 inch long and a quarter-inch thick.

After 15 minutes have passed, drop them into the pot and let it cook uncovered for 10 minutes, stirring occasionally.

Season with salt and black pepper to taste.

Remove from the heat and let it cool for 5-10 minutes or serve right away and enjoy.

Slow Cooker Method

Season the cow feet with the green seasoning and salt, then place them in the slow cooker, submerge in water, set the heat to high, cover, and allow them to cook for 3 hours.

Occasionally, check the water levels and add if necessary.

Add all the other ingredients, cover, and cook for another 3 hours on low.

Add the dumplings and cook for 10-15 minutes.

Turn off the heat and let it cool for 5-10 minutes or serve right away and enjoy.

Rachael Ottier Hart
Author:
Culinary Storyteller & Spa Manager

More posts by Rachael Ottier Hart

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Oliver (not verified)

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

Permalink 20 Sep 2025

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