Description
A traditional Jamaican Cow Foot Soup, rich in collagen and protein. This hearty, flavorful delicacy offers both incredible taste and impressive nutritional benefits.
Ingredients
Scale
- 2 pounds cow foot (cleaned and cut into pieces)
- 1 can butter beans, drained (or 1 cup dried beans, soaked overnight)
- 2 large carrots, diced
- 1 large yellow yam, cubed
- 2 green plantains, sliced into 1-inch pieces
- 2 medium onions, chopped
- 4 cloves garlic, minced
- 2 Scotch bonnet peppers (whole for flavor or chopped for heat)
- 3 sprigs fresh thyme
- 2 tablespoons allspice berries
- 1 cup chopped scallions
- 1 tablespoon ginger, grated
- 3 tablespoons vegetable oil
- Salt and black pepper to taste
- 2 tablespoons cornmeal (optional for thickening)
- 2 cups coconut milk (for added richness)
Instructions
- Clean the cow foot thoroughly under cold running water. In a large pot, add the cow foot pieces and cover with water. Bring to a boil for 5 minutes, then drain and rinse.
- In a large, heavy-bottomed pot, heat the vegetable oil over medium heat. Add onions and garlic, sautéing until translucent (about 3-4 minutes). Add the cleaned cow foot pieces and brown slightly on all sides (approximately 5-7 minutes).
- Add 10 cups of water to the pot along with thyme sprigs, whole allspice berries, and one whole Scotch bonnet pepper. Bring to a boil, then reduce heat to low. Cover and simmer for 2-3 hours, or until the cow foot becomes tender when pierced with a fork.
- Once the cow foot is tender, add the yellow yam, carrots, and butter beans to the pot. If using dried beans that were soaked overnight, add these about 45 minutes earlier. Continue to simmer for another 30 minutes.
- Add the green plantain slices, grated ginger, and coconut milk. For authentic thickness, you can sprinkle in the cornmeal while stirring continuously to prevent lumps. Simmer for an additional 15-20 minutes until the plantains are tender.
- Season with salt and black pepper to taste. Remove the whole Scotch bonnet pepper (if you kept it whole) and thyme sprigs. For those who enjoy extra heat, you can add the second chopped Scotch bonnet now. Add chopped scallions and let simmer for a final 5 minutes before serving.
Notes
- For a lighter version, you can replace cow foot with oxtail or beef shank.
- The long cooking time allows the collagen to break down, creating that distinctive silky texture.
- Reduce fat content by chilling the broth and skimming off solidified fat before reheating.
- Traditionally served with hard dough bread for dipping.
- The soup actually improves in flavor by day 2, with most tasters preferring the next-day version.
- Using a pressure cooker can reduce cooking time by approximately 60%.
- Prep Time: 30 minutes
- Cook Time: 3 hours 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Jamaican
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Fat: 21g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 24g
Keywords: cow foot soup, Jamaican soup, Caribbean cuisine, cow heel soup, traditional Jamaican food