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Cow Heel Soup

A rich Trinidadian soup featuring soft gelatinous cow heel, yellow split peas, and root vegetables cooked in an aromatic herb broth.

90 minMediumServes 6420 cal/serving

CaribbeanSoupPressure CookerHigh ProteinHigh FiberGluten-FreeDairy-FreeNut-FreeSoy-FreeEgg-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

  • 2 lbs cow heel, chopped
  • 1 cup yellow split peas, rinsed
  • 1/4 cup Trinidadian green seasoning
  • 2 carrots, chopped
  • 2 russet potatoes, cubed
  • 1 Scotch bonnet pepper, whole
  • 4 sprigs fresh thyme
  • 8 cups water
  • 1 tsp salt

Instructions

  1. 1

    Combine 2 lbs chopped cow heel, 1 cup rinsed yellow split peas, 1/4 cup Trinidadian green seasoning, 1 tsp salt, and 8 cups water in a pressure cooker.

  2. 2

    Seal the pressure cooker and cook on high pressure for 45 minutes, then allow natural pressure release for 15 minutes.

  3. 3

    Open the lid carefully and stir in 2 chopped carrots, 2 cubed russet potatoes, 1 whole Scotch bonnet pepper, and 4 sprigs fresh thyme.

  4. 4

    Simmer uncovered on stovetop mode for 20 minutes until vegetables are tender and cow heel reaches an internal temperature of at least 165°F.

  5. 5

    Discard Scotch bonnet and thyme before ladling into bowls.

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Questions

What internal temperature should Cow Heel Soup reach?

For Cow Heel Soup, the target internal temperature is 165 F (about 75 C), given in step 4. A probe thermometer removes the guesswork.

Is there a substitute for Scotch bonnet in Cow Heel Soup?

The entry for Cow Heel Soup calls for 1 Scotch bonnet pepper, whole. In its place: Habanero has the same heat and a similar fruitiness. For much less heat, use a jalapeno and a strip of orange bell pepper.

How hot is Cow Heel Soup?

Yes, it is properly hot. The heat in Cow Heel Soup comes from 1 Scotch bonnet pepper, whole. For a milder plate, remove the seeds and ribs from the Scotch bonnet, or use half; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

Is Cow Heel Soup gluten-free?

Yes. As written, nothing in the ingredient list for Cow Heel Soup is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the green seasoning.

How much protein is in Cow Heel Soup?

One serving (the recipe makes 6) has 38 g of protein in about 420 calories, alongside 32 g carbohydrate and 16 g fat, plus 6 g fiber and 680 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein soup collection.

Serve it with

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