This cow foot soup (cow heel soup) is comfort food in a bowl. It is hearty and flavorful, rich in collagen and nutrients, and can be enjoyed in any season!
Why You'll Love It
Cow feet may not be everyone’s cup of tea, but don’t be so quick to shoot it down till you try it first. Cow foot soup is very nutritious, filling, and has bold, spicy flavors. It has a gel-like texture, which is not uncommon to gelatinous soups. Â
I grew up eating cow feet in many of our African stews and soups, so the taste of cow feet is comforting and reminds me of home.
Ingredients used in making Cow Foot Soup
- Cow feet: You can get yours from a meat market or butcher, but I frequently buy them from the meat section in Asian or Mexican stores here in Texas. It might be helpful to ask the butcher to cut the cow feet into smaller sizes because if you take it home and it is too large for your pot, it is next to impossible to cut it yourself.
- Vegetables: Onions, habanero pepper, red bell pepper, and scallions.
- Spices: Bouillon powder, ground crayfish, smoked paprika, cayenne pepper, thyme, and salt. Ground crayfish is a popular African spice that can be left out if you do not have it, or you can substitute coconut aminos.
- Olive oil: I use this to sauté the onions, but you can use any cooking oil.
- Arrowroot powder: I use this as my thickener of choice. Traditional cow foot soup is cooked with split peas, yam, or plantain, but I use arrowroot powder to keep the carbs low.
How to Make Cow Foot Soup
I make my cow foot soup in the Instant pot but you can use the stovetop or a slow cooker/crockpot. It will take a few more hours but it can be done.
The instant pot cuts down my cooking time from 3-6 hours to about 70 minutes!
- Chop the onions, then turn the Instant Pot to sauté mode. Add olive oil to the Instant Pot and add the chopped onions.
- Sauté for about a minute, then add about a half cup of water. Add the spices and cow feet and stir till the cow feet are well coated.
- After about 2-3 minutes, pour in roughly 3-4 cups of water. This amount will vary depending on the size of your pot, but you just need enough water to cover the cow feet, so pour about one cup at a time.
- Place the instant pot lid back on and switch to manual mode. Set to 30 minutes on high pressure. Remember, it will take 10 minutes to get under pressure.
- While waiting, chop the red bell peppers and scallions. When the Instant Pot timer goes off, let it naturally release for about 10 minutes before quickly releasing the pressure.
- Turn the instant pot back to sauté mode. Add the chopped red bell pepper and whole habanero pepper and simmer for 5-10 minutes.
- To thicken, combine two teaspoons of arrowroot powder and one tablespoon of water in a small bowl to make a slurry and whisk together. Pour the slurry into the cow foot soup and let it cook until it thickens.
- Garnish with scallions and serve!
Storing and Reheating
Cow heel soup can be stored in the fridge for up to a week or frozen for 2-3 months. To reheat frozen cow heel soup, let it thaw in the fridge overnight, then reheat on the stove on medium-high heat.
Other Ways of Making Cow Foot Soup
Stovetop: Follow the directions above, but let the cow feet cook on the stovetop for 2-3 hours, depending on how soft you want them. You'll have to watch closely and stir from time to time so the soup does not begin to spill. You might also need to replenish the water as they dry out.
Slow cooker/crockpot:Â Follow the directions above, but let the cow feet cook in the crockpot for about 6 hours.
Recipe Tips
- If you like your cow feet really tough, quickly release the pressure immediately when you're done. If you like them really soft, where they just fall off the bone, let the pressure naturally release all the way. This will make the cow feet' meat much more tender.
- I add a whole habanero pepper, which adds enough heat and flavor to the dish without being overpowering. You can leave out the whole habanero pepper if you want it less spicy. Or chop it up to increase the heat!
Frequently Asked Questions
Are cow feet keto-friendly?
Yes, cow feet are keto-friendly and also gluten-free. Four ounces of cow feet contain 20g of protein, 25g of fat, and zero carbs. Healthy fats are essential in a low-carb or keto diet as they keep you feeling full longer.
What are the benefits of cow feet?
Cow feet contain gelatin, which is converted to collagen in the body when consumed. Other health benefits include improved digestion and gut health, strengthened tendons and reduced joint pain, and improved brain function and mental health. It also helps with skin appearance and elasticity and helps the body heal wounds faster.
Enjoy these hearty soups!
- Okro Soup
- Efo Riro (Nigerian Spinach Stew)
- Egusi Soup
- Fisherman Soup
- Ewedu Soup
- Groundnut Soup
- Oxtail Soup
- Ogbono Soup
📖 Recipe
Cow Foot Soup (Cow Heel Soup)
Equipment
Ingredients
- 3 lb cow feet
- 1 onion chopped
- ¼ cup olive oil
- 2 teaspoon arrowroot powder
- 1 habanero pepper
- ½ red bell pepper chopped
- 2 scallions chopped
- 1 teaspoon bouillon powder
- 1 teaspoon crayfish substitute with coconut aminos
- 1 teaspoon thyme
- 1 teaspoon smoked paprika
- 1 teaspoon cayenne pepper
- ½ teaspoon salt or to taste
Instructions
- Turn the instant pot to sauté mode.
- Add olive oil to the instant pot, then add the chopped onions.¼ cup olive oil, 1 onion
- Sauté for about a minute, then add about a half cup of water.Â
- Add the cow feet and the spices.1 teaspoon bouillon powder, 1 teaspoon crayfish, 1 teaspoon thyme, 1 teaspoon smoked paprika, 1 teaspoon cayenne pepper, ½ teaspoon salt, 3 lb cow feet
- Stir till the cow feet is well coated with the spices.
- After about 2-3 minutes, pour in about 3-4 cups of water, or just enough to cover the cow feet.
- Place the instant pot lid back on and switch to manual mode. Set to 30 minutes on high pressure.
- When the instant pot timer goes off, let it naturally release for 10 minutes before you quick-release the pressure.
- Turn the instant pot back to sauté mode.
- Add the chopped red bell pepper, and whole habanero pepper and let cook for about 5-10 minutes.½ red bell pepper, 1 habanero pepper
- Taste for salt and adjust if necessary.
- Combine 2 teaspoons of arrowroot powder and 1 tablespoon of water in a small bowl to make a slurry, and whisk together.2 teaspoon arrowroot powder
- Pour it into the cow foot soup and let it cook till it thickens.
- Garnish with scallions and serve!2 scallions
Notes
- If you like your cow feet really tough, quickly release the pressure immediately when you're done. If you like them really soft, where they just fall off the bone, let the pressure naturally release all the way. This will make the cow feet' meat much more tender.
- I add a whole habanero pepper, which adds enough heat and flavor to the dish without being overpowering. You can leave out the whole habanero pepper if you want it less spicy. Or chop it up to increase the heat!
Nutrition
Tayo Oredola is the founder of Low Carb Africa, where she shares healthy, low carb dishes with global flavors. She is passionate about teaching people how to cook drool-worthy dishes while losing weight and living their best lives. Tayo’s recipes have been featured on MSN, Women’s Health, Parade, Yahoo News, Pure Wow, Essence, and other online publications.
I do not normally leave reviews on recipes, but this soup was so good I had to. It’s just so flavorful I can’t stop eating it. I did not have crayfish powder but I substituted a shrimp powder and a splash of fish sauce. The feet came out tender and delicious. I was not trying to keep it low carb, so I did thicken with potato starch and served it over yams and taro root for some hearty root vegetables. My review is for the flavor of the soup itself which doesn’t rely on either of those things, so all five of my stars still apply!
Hi Lauren, I appreciate you taking the time to share your feedback. Love the shrimp powder and fish sauce swap!
Amazing recepes!
Thank you, Val!
What can I use to substitute the cow heels?
You can use oxtail, beef shank, or beef bones as a substitute for cow heels in your soup. These will give you a similar rich flavor and hearty texture.
In Hungary, where I grew up we ate the whole animal with bones, tendons, and offal. Since I came to Africa, to my delight I can get these animal parts, which in America are not available.
Yes, it is very common to eat the whole animal in most parts of Africa.
Thank you Tayo. I am a new subscriber. I was looking for easy to follow recipes for my PROUD Yoruba MAN.. 🙂 He loves his nigerian foods and loves me even more for being an Black American trying to apease his exotic pallette; with your help, I have been very successful. Thanks for sharing all of the yummy and healthier versions.
Thank you for your kind words, Vee!
OMG, this was AMAZING!!! SO easy, so super delicious! I've already made this three times. It's now on weekly rotation. Thank you for an awesome recipe!!!
You're so welcome, Jazz!
I love African Food. Thanks for the tasty recipes.
You're welcome, Ernestine!