📝 About This Recipe
A true Caribbean soul-food classic, Cow Heel Soup is a rich, gelatinous masterpiece prized for its deep flavor and restorative properties. This slow-simmered nectar features tenderized cow heel, earthy root vegetables (provisions), and sweet corn, all thickened to perfection with hand-rolled flour dumplings. It’s a celebratory one-pot meal that captures the vibrant, sun-soaked essence of the islands in every savory spoonful.
🥗 Ingredients
The Meat and Aromatics
- 2 lbs Cow heel (cleaned and cut into 2-inch pieces)
- 6 cloves Garlic (minced)
- 1 large Onion (chopped)
- 3 tablespoons Green seasoning (Caribbean herb blend)
- 4 sprigs Fresh thyme
The Pot and Provisions
- 1/2 cup Yellow split peas (soaked for 1 hour)
- 2 medium Carrots (sliced into rounds)
- 2 cups Pumpkin or Calabaza squash (peeled and cubed)
- 2 ears Sweet corn (cut into 1-inch rounds)
- 1 large Sweet potato (peeled and cubed)
- 1 Scotch Bonnet pepper (kept whole to avoid excess heat)
- 5-6 whole Pimento berries (Allspice) (crushed)
Spinners (Dumplings)
- 1.5 cups All-purpose flour
- 1/2 teaspoon Salt
- 1/2 cup Water (as needed for dough)
👨🍳 Instructions
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1
Begin by thoroughly cleaning the cow heel with lime juice or vinegar and water. Rinse well and pat dry.
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2
In a large pressure cooker or heavy-bottomed stockpot, add the cow heel, minced garlic, chopped onion, green seasoning, and pimento berries. Cover with 8 cups of water.
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3
If using a pressure cooker, seal and cook for 45-60 minutes until the heel is tender but not falling off the bone. If using a regular pot, simmer covered for 2 to 2.5 hours.
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4
Once the cow heel is softened, add the soaked split peas and pumpkin to the pot. The pumpkin will eventually melt into the broth, giving it a beautiful golden color and thickness.
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5
Simmer for another 20 minutes until the split peas begin to break down.
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6
Prepare the dumplings: In a medium bowl, mix the flour and salt. Gradually add water and knead into a stiff, smooth dough. Let it rest for 10 minutes.
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7
Add the carrots, sweet potato, and corn rounds to the soup pot. Stir well and add more hot water if the liquid has reduced too much.
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8
Form the 'spinners' (dumplings) by taking a small piece of dough and rolling it between your palms to create a long, tapered spindle shape. Drop them directly into the boiling soup.
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9
Toss in the fresh thyme sprigs and the whole Scotch Bonnet pepper. Be very careful not to burst the pepper, as it will release intense heat.
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10
Allow the soup to simmer for another 15-20 minutes. The dumplings will float to the top when they are cooked through.
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11
Taste the broth and adjust the seasoning with salt and black pepper as needed. The broth should be thick, silky, and rich.
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12
Remove the whole Scotch Bonnet pepper and the woody thyme stems before serving. Ladle into deep bowls, ensuring everyone gets a piece of cow heel and a few dumplings.
💡 Chef's Tips
For the best flavor, use a homemade Caribbean Green Seasoning (blend of scallions, culantro/shado beni, garlic, and ginger). If you prefer a thicker soup, mash a few pieces of the cooked pumpkin or sweet potato against the side of the pot. Always use hot water when topping up the pot to keep the cooking temperature consistent and the meat tender. Don't skip the split peas; they are the secret to the signature creamy texture of an authentic Caribbean soup. If you can't find cow heel, this recipe works beautifully with oxtail or turkey necks, though the cooking times will vary.
🍽️ Serving Suggestions
Serve piping hot in large ceramic bowls to retain the heat. Pair with a side of buttery avocado slices (pear) for a cool, creamy contrast. A tall glass of ice-cold Mauby or Sorrel drink perfectly complements the rich flavors. Provide a small saucer of extra hot pepper sauce on the side for those who want more heat. Enjoy with a slice of hard dough bread to soak up every drop of the gelatinous broth.