A Caribbean Bull Foot/ Cow Heel Soup Recipe

Jump to Recipe

Saturdays were always special in my household. After a long week, there was nothing like a taste of a bull foot soup.

I would crave this soup all week long, knowing that come Saturday, we’d be sitting down to a rich, hearty meal. The slow-cooked tenderness of the bull foot, mixed with the sweetness of corn and the spice of scotch bonnet peppers, always hit the spot.

No matter how many times I’ve had it, I still look forward to this soup.

However, in Trinidad, we call it cow heel soup. No matter what you call it, this soup is packed with flavor, and that piece of bone and meat is delicious.

Ps: I love sucking on the bone and dipping it in the broth!

What is Bull Foot / Cow Heel Soup?

Bull foot soup (also called cow heel soup) is a traditional Caribbean soup made with the tough, gelatinous meat from the foot or heel of a cow.

The long cooking time transforms the otherwise chewy meat into tender, flavorful bites that enrich the broth. Bull foot has natural collagen, which gives the soup a thick, almost creamy texture.

It’s loaded with hearty vegetables, dumplings, and yams, making it a wholesome, filling meal.

You can buy this meat at local Caribbean, African, or Latin American grocery stores. Some larger supermarkets with a well-stocked meat section may also carry it, especially in frozen form.

Slow Cooking

Low and Slow: The best way to soften bull foot meat is to cook it over a long period. This method allows the collagen in the meat to break down gradually, turning the tough meat tender. Simmer the bull foot in water or broth for 2-3 hours on the stovetop. Alternatively, you can use a slow cooker and cook on low for 6-8 hours.

Pressure Cooker: If you’re short on time, a pressure cooker or Instant Pot is an excellent tool for tenderizing tough cuts of meat like bull foot. Cooking under pressure softens the meat in about 45 minutes to 1 hour.

2. Pre-Boiling

Before adding the bull foot to your soup or stew, boil it in water for 10-15 minutes. This not only helps remove impurities but also starts the tenderizing process.

3. Acidic Ingredients

Adding acidic ingredients like vinegar, lime juice, or lemon juice can help break down the tough fibers in the meat. You can add a small splash of vinegar or the juice of half a lime during the cooking process to help speed up softening.

Bull Foot / Cow Heel Soup Recipe

Ingredients:

• 2 pounds of bull foot (cow heel), cleaned and cut into pieces
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 large carrot, sliced
• 2 ears of corn, cut into chunks
• 2 green bananas, peeled and sliced
• 2 yellow yams or sweet potatoes, peeled and cut into chunks
• 1 Scotch bonnet pepper (optional, for heat)
• 3 sprigs of thyme
• 2 scallions (green onions), chopped
• 6-8 cups of water
• 1 tablespoon of salt (or to taste)
• 1 teaspoon of black pepper
• 1 packet of soup mix (such as Grace Cock Soup or pumpkin soup mix)
• 1 tablespoon of pimento (allspice) berries
• 1/2 pound of flour (for dumplings)

Instructions:

1. Prepare the Bull Foot:

Clean the bull foot pieces thoroughly. You can rinse them in cold water with a bit of vinegar or lime to remove any excess grime or smell.

In a large pot, add the bull foot, cover with water, and bring to a boil. Boil for 5 minutes, then drain and rinse the bull foot. This step helps to remove impurities.

2. Cook the Bull Foot:

Add the bull foot back into the pot, along with 6-8 cups of fresh water. Bring to a boil, then reduce the heat to low and let it simmer for about 2-3 hours, or until the meat becomes tender. If you have a pressure cooker, this can speed up the process to about 45 minutes.

Skim off any foam that rises to the top during cooking.

3. Prepare the Vegetables and Dumplings:

While the bull foot is cooking, peel and chop your vegetables (carrots, yams, green bananas, and corn).

To make the dumplings, mix the flour with a pinch of salt and slowly add water until it forms a dough. Knead the dough and break it into small, flat discs or roll it into cylindrical shapes. Set aside.

4. Add Vegetables and Seasonings:

Once the bull foot is tender, add the chopped onions, garlic, carrots, corn, yam, green bananas, thyme, scallions, pimento berries, and the Scotch bonnet pepper (if using) to the pot.

Stir in the soup mix, salt, and black pepper. Allow everything to simmer for another 30-45 minutes until the vegetables are cooked through.

5. Add Dumplings:

Drop the dumplings into the soup and cook for another 10-15 minutes, or until they float to the top and are cooked through.

Taste the soup and adjust the seasoning if needed.

6. Serve and Enjoy:

Ladle the soup into bowls, ensuring each serving gets a good mix of bull foot, vegetables, and dumplings. Enjoy hot!

How to Store Bull Foot Soup?

You can store bull foot soup in the refrigerator for up to 3 days. As it sits, the broth will thicken even more due to the collagen from the bull foot.

To reheat, simply place the soup in a pot and warm it over medium heat, stirring occasionally. If the soup is too thick, add a bit of water to loosen it up.

You can also freeze bull foot soup for up to 3 months.

What Can You Add to Bull Foot Soup?

1. Vegetables

Carrots: Adds natural sweetness and color.

Corn: Fresh or canned corn on the cob gives the soup a sweet, hearty bite.

Yams or Sweet Potatoes: These add creaminess and a subtle sweetness to the soup.

Green Bananas: A starchy addition that helps bulk up the soup and adds a unique texture.

Pumpkin: Gives the soup a beautiful orange color and a slightly sweet flavor.

Irish Potatoes: Another starchy vegetable that absorbs the flavors of the soup and thickens the broth.

2. Dumplings

Flour Dumplings: A must in Caribbean soups, these can be rolled into small discs or “spinners” and add a satisfying bite to the dish.

Cassava Dumplings: For a gluten-free option or extra flavor, cassava dumplings are a great addition.

3. Spices and Herbs

Scotch Bonnet Pepper: For heat, add one whole pepper to the soup (without bursting it) or slice it up for more spice.

Thyme: A key herb in Caribbean cooking, thyme adds a subtle earthy flavor.

Scallions (Green Onions): Chopped scallions add freshness and a mild onion flavor to the soup.

Garlic: For depth of flavor, garlic enhances the savory profile of the soup.

Pimento (Allspice) Berries: These whole berries give the soup a warm, slightly sweet flavor that’s essential in Caribbean cooking.

4. Broth and Seasoning Mixes

Soup Mixes: Many cooks add a packet of soup mix (such as Grace’s Cock Soup or pumpkin soup mix) to deepen the flavor and give the broth a thicker, richer consistency.

Salt and Black Pepper: Essential for seasoning the broth to taste.

Bouillon Cubes: You can add a beef or chicken bouillon cube to intensify the flavor of the soup.

Wrapping up

There’s nothing quite like a bowl of bull foot soup/ cow heel to warm you up and fill your belly.

The tender meat, the thick, flavorful broth, and the variety of vegetables and dumplings make it a truly satisfying meal.

For me, it brings back memories of lazy Saturdays at home, with the comforting smell of simmering soup filling the air.

Find More Soup Recipes:

• A Comforting Caribbean Pigeon Peas Soup Recipe.
• A Tasty Caribbean Fish Broth Recipe.
• The Easiest Tasty Jamaican Conch Soup Recipe.