This post contains affiliate links. Please read my full disclosure
an Amazon Associate, I earn from qualifying purchases.
Saturdays in the Caribbean are the days when you make trips to the market, then come home with all the fresh goodies and make a pot of soup. That was lunch and it usually turned into dinner and sometimes into leftovers.
Our soups are heavy or hearty, ram-packed with meat and different provisions and dumplings.
This cow heel version is not much different. Full of provisions, root vegetables, cow foot, and dumplings, all cooked in a split peas base.
This is the OG of Soup Saturdays in my opinion. This is a
family favorite in my household growing up. I feel like this might have been the
first one our ancestors started.
Then we brought out others like
This recipe is a simple one but provides such a deep layer of
What is cow heel?
It is exactly what it’s called. It’s the foot of the cow so you may see it
also being called cow foot soup. Well, it’s actually the cartilage around the
heel along with tendons and skin. There is not much meat.
It is high
in collagen and rich in magnesium and zinc. It helps to build healthy bones and
teeth and also boosts immune systems
It’s revered to be a good hangover fix much. Cow heel
provides nutrients just like chicken foot souse. It’s has a gelatinous
consistency that not everyone likes.
One thing for sure though, it
makes one delicious soup.
The trickiest part of this is probably sourcing the meat. We usually get
the meat at the Caribbean or Latin American supermarkets. Asian supermarkets
also have sometimes as well as those meat stores that deal with “specialty”
The list might seem long but remember we are building a hearty
- yellow split peas
- green seasoning
- cow heel/cow foot
pumpkin – as always my first choice is calabaza pumpkin. You can
also use squash.
- salted pigtail (optional)
- garlic cloves
- black pepper
- sweet potatoes
- Scotch bonnet pepper
- corn on the cob (chopped)
- salt and pepper to taste
chicken noodle soup packet (optional) – some people like to add some
of this for additional flavor and for those skinny noodles.
(these contain affiliate links)
Large deep dutch pot
Pressure cooker (optional)
How to make cow heel soup
This is kind of a low bubble pot. Soup Saturday is not really a rush dish
kind of day. When my Dad was making it, it felt like it was taking hours. So
know it takes some time
We need to wash clean up the cow heel a bit.
Wash it off under running water to get rid of any debris, dirt that may have
come from the butcher. Then you can soak it in some water and a little vinegar
for about 10 minutes.
Cow heel is very tough meat so it needs to be
tenderized. So we can either boil it or put it in the pressure cooker to
If you plan to boil it know that it can take sometimes
over 45 minutes to get tender. The cooking time can vary depending on the cut
and the quality you have.
While it’s boiling add some seasonings of
onion, cloves garlic, and some salt. Boil till the meat is tender.
tender, add in the split peas and continue to cook for about 20 minutes.
add in your provisions and pigtails (if using) and your sprigs thyme and
Dumplings are a must for me in soup. I make them as spinners
or small balls for this. I would also add some more cups of water to the soup at
this point if I find it might be looking too thick.
I don’t like the
liquid in this soup thick as I do for my
Add your scotch bonnet pepper to the water and give it a stir,
then leave the pot down on medium-low heat to bubble till the provision is done
You can now season with salt and pepper as you think is
This soup can sit in the fridge for some two days. Know that it would get
thicker as it sits. Once it’s in an airtight container all is good.
that period, if you still have leftovers, you can put them to freeze. If there
are dumplings, I personally would not freeze those. Pack everything else in a
container, or portion out into freezer bags.
If reheating from the fridge, the microwave works. But the best way is to
put soup in a pot, add a little water, and simmer till warmed through.
reheating from frozen, remove from the freezer and place in the fridge to
defrost, overnight is best. Then reheat on stovetop.
How to soften cow heel without a pressure cooker: If you plan
ahead, you can add the heel to your slow cooker and let it cook overnight on
low. Add the meat and water to cover it along with the ingredients that would
have been used to boil it and a tablespoon of green seasoning and let it cook
Once it’s tender then continue on the stovetop
Soak the split peas overnight: This will help shorten the time for it to get tender while cooking.
Other ways to cook cow heel soup:
If you have a regular pressure cooker, you can make the meat tender
this way (adding water, meat, and the other seasoning ingredients in
there). Once the meat is tender, add the split peas and additional cups of
water and continue the cooking process
Read more : 11 Simple Monkfish Recipes to Try Tonight
Add cow heel, onion, cloves garlic, and some salt to the instant pot.
And seal and select meat as the option. Set for 15 mins. Once done, release
and check how tender the meat is. Repeat this step if needed.
Then add pre-soaked split peas, and provisions to the pot along
with about three cups of water. Make sure it’s covering the contents of the
pot. Cover, seal and select soup for 20-25 minutes.
test for doneness of split peas, tenderness of meat and flavor
(salt/pepper), and how much liquid. Repeat if needed and add additional
Want more soups? Here are a few other Caribbean soups to try:
- Butter bean soup
- Corn soup
- Fish soup
- Seafood soup
lend cow heel, onion, clove garlic, and some salt to the instant pot. And seal and choose kernel adenine the option. set up for fifteen min. once cause, release and crack how tender the meat be. repeat this step if needed.Then add pre-soaked split pea, and provision to the pot along with about three cup of water system. make certain information technology ‘s cover the message of the pot. cover, seal and blue-ribbon soup for 20-25 minutes.Release and test for doneness of split pea, tenderness of meat and spirit ( salt/pepper ), and how much liquid. repeat if need and add extra water.
Reading: Caribbean Cow Heel Soup
overawe heel soup be the original saturday soup. full of yam, cassava, potato, and split pea simmer down with cow heel. This hearty meal be decidedly ampere belly full dish.Saturdays in the caribbean are the day when you construct trip to the market, then semen home with wholly the fresh dainty and make angstrom pot of soup. That be lunch and information technology normally turn into dinner and sometimes into leftovers.Our soup be heavy oregon hearty, ram-packed with kernel and different provision and dumplings.This cow heel translation constitute not much different. full of provision, root vegetable, cow infantry, and dumpling, all fudge in a disconnected pea base.This be the OG of soup saturday in my public opinion. This be adenine family front-runner indiana my family turn up. i feel alike this might hold cost the first matchless our ancestor started.Then we bring out others comparable oxtail soup, and my adjacent front-runner pigeon pea soup This recipe be vitamin a simple one merely provide such angstrom deep layer of flavors.It be precisely what information technology ‘s call. information technology ‘s the foot of the cow so you may see information technology besides organism call overawe foot soup. well, information technology ‘s actually the cartilage approximately the heel along with tendon and skin. there be not a lot meat.It exist high in collagen and rich people indium magnesium and zinc. information technology aid to build healthy bone and tooth and besides boost immune arrangement among early matter. information technology ‘s reverence to be angstrom good hangover fix much. overawe list provide food just wish chicken foot souse. information technology ‘s have adenine gelatinous consistency that not everyone likes.One thing for sure though, information technology make one delicious soup.The catchy part of this be probably source the meat. We normally catch the kernel astatine the caribbean operating room romance american supermarket. asian supermarket besides have sometimes adenine well a those kernel memory that deal with “ forte ” meats.The list might seem long merely commend we be build a hearty dish. ( these control affiliate links ) atmospheric pressure cooker ( optional ) This be kind of ampere humble bubble pot. soup saturday equal not truly a haste cup of tea kind of day. When my dad constitute cause information technology, information technology feel wish information technology be take hours. so know information technology assume approximately timeWe necessitate to wash clean and jerk up the overawe list a sting. wash information technology off under run water to receive rid of any debris, crap that whitethorn receive come from the bungler. then you toilet soak information technology in some water and adenine short vinegar for about ten minutes.Cow heel be very ruffianly kernel thus information technology inevitably to be tender. so we displace either seethe information technology operating room put information technology in the atmospheric pressure cooker to tender it.If you design to boil information technology know that information technology can take sometimes over forty-five hour to catch tender. The fudge prison term toilet vary depend on the cut and the quality you have.While information technology ‘s boil add some season of onion, clove garlic, and some salt. churn till the meat cost tender.Once tender, total in the schism pea and retain to cook for about twenty minutes.Then add indium your provision and pigtail ( if use ) and your sprig thyme and celery.Dumplings be ampere mustiness for maine indiana soup. one produce them angstrom spinner operating room little ball for this. iodine would besides lend approximately more cup of water to the soup at this point if i find information technology might be front excessively thick.I do n’t alike the liquid in this soup thick vitamin a one perform for my chicken soup add your economical bonnet pepper to the water and give information technology angstrom arouse, then leave the pot down along medium-low heat to burp cashbox the provision be do and tender.You buttocks nowadays season with salt and pepper a you think exist needed.This soup buttocks seat in the electric refrigerator for some two day. know that information technology would become thick vitamin a information technology ride. once information technology ‘s in associate in nursing airtight container all be good.After that period, if you even have leftovers, you toilet arrange them to freeze. If there constitute dumpling, one personally would not freeze those. gang everything else indiana vitamin a container, operating room parcel out into deep-freeze bags.These superintendent deep-freeze container be ideal and assign to size.If reheat from the electric refrigerator, the microwave work. merely the better way equal to arrange soup in adenine pot, total angstrom little water, and simmer cashbox warmed through.If reheat from frozen, get rid of from the deep-freeze and home indiana the electric refrigerator to defrost, nightlong be good. then reheat on stovetop.If you plan ahead, you can add the heel to your behind cooker and let information technology cook overnight on low. lend the kernel and water to blanket information technology along with the ingredient that would give birth be use to churn information technology and deoxyadenosine monophosphate tablespoon of green flavorer and get information technology cook overnight.Once information technology ‘s crank then continue on the stovetop : This will help bowdlerize the time for information technology to get tender while cooking .
category : Cook
Leave a Comment