Cow Heel Soup

Name: Cow Heel Soup
Prep time: 25 min
Cook time: 2 h 30 min
Total time: 2 h 55 min
Yield: 6
Cuisine: Saint Lucia
Ingredients: 1200 g Beef Feet (cut into pieces); 500 ml Water; 1500 ml Beef Stock; 150 g Onion (finely chopped); 15 g Garlic (crushed); 200 g Carrot (peeled and sliced); 100 g Celery (finely chopped); 5 g Fresh Thyme (whole); 1 pcs Scotch Bonnet Chili (whole); 400 g Yam (peeled and cut into chunks); 300 g Sweet Potato (peeled and cut into chunks); 10 g Salt; 3 g Black Pepper; 15 ml Lime Juice

Cow heel soup is a long-simmered Caribbean soup with cow foot, split peas, root vegetables, dumplings, and herbs. Cook the cow foot until very tender and gelatinous.

Prep

25m

Cook

2h 30m

Serves

Estimated

Nutrition

Per serving

593kcal

Calories

44g

Protein

30g

Fat

39g

Carbs

Estimated per serving from the base recipe. Actual nutrition may vary.

Before you start

Ingredients

Quantities update automatically when you change the serving size.

Soup

1.2kg
Beef Feet (cut into pieces)
500ml
Water
1.5l
Beef Stock
150g
Onion (finely chopped)
15g
Garlic (crushed)
200g
Carrot (peeled and sliced)
100g
Celery (finely chopped)
5g
Fresh Thyme (whole)
1pcs
Scotch Bonnet Chili (whole)

Provisions

400g
Yam (peeled and cut into chunks)
300g
Sweet Potato (peeled and cut into chunks)

Soup

10g
Salt
3g
Black Pepper
15ml
Lime Juice

Cook through it

Method

Follow each step in order. Ingredient names are highlighted as you go.

6 steps

01
Bring the water to a boil at 100°C (212°F). Add the beef feet and boil for 5 minutes, then drain to remove impurities.
02
Return the beef feet to the pot with the beef stock and bring to a gentle simmer at about 95°C (203°F).
03
Add the onion, garlic, carrot, celery, fresh thyme, and whole scotch bonnet chili. Simmer until the cow foot is very tender, about 90 to 120 minutes.
04
Add the yam and sweet potato and continue simmering until they are tender, about 25 to 30 minutes.
05
Season the soup with salt and black pepper. Remove the whole scotch bonnet chili.
06
Stir in the lime juice just before serving and ladle the soup into bowls.

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