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Home / Quickeasyrecipeforcowfootandtripepeppersoup

Quickeasyrecipeforcowfootandtripepeppersoup

Published on . Updated on . By Tayo. This post may contain affiliate links. See Disclosure.

Cow Foot Soup-pinterest image

This cow foot soup (cow heel soup) recipe is a low carb version of the popular cow foot soup enjoyed in Africa and the Caribbean. It contains 0 net carbs and comes with a host of benefits!

closeup shot of cow foot soup in instant pot

Cow foot soup is very nutritious and filling and has bold, spicy flavors. It has a gel-like texture, which is not uncommon to gelatinous soups.

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.

Cow Feet Benefits

I know 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.

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Cow feet contain gelatin which is converted to collagen in the body when consumed.

Here are some of its wonderful benefits:

  • Improves digestion and gut health.
  • Helps with skin appearance and elasticity and helps the body heal wounds faster.
  • Strengthens the tendons and reduces joint pain.
  • Improves brain function and mental health.
Images of low carb spicy cow foot soup

Is Cow Feet keto-friendly?

Yes, cow feet is very keto-friendly! It is also gluten-free. 4 ounces of cow feet contain 20g of protein, 25g of fat and zero carbs.

The healthy fats are essential in a low carb or keto diet as it keeps you feeling full longer.

Ingredients used in making Cow Foot Soup

Cow feet: You can get yours from a meat market or butcher but I frequently buy it 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, scallions.

Spices: bouillon powder, ground crayfish, smoked paprika, cayenne pepper, thyme, and salt. Ground crayfish is a popular African spice that you can leave out if you do not have it, or you can substitute with coconut aminos.

Olive oil: to sauté the onions.

Arrowroot powder: used to thicken the soup.

ingredients used in making cow foot soup

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 some oil to the instant pot and add the chopped onions. Let 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 is well coated.

steps used in preparing cow heel soup

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 really 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 come to 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 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 5-10 minutes.

steps used in preparing cow heel soup

The habanero pepper is added whole as this will add enough heat and flavor to the dish without it being overpowering.

But if you want it very hot, feel free to chop up the habanero pepper. Or you can leave it out altogether if you wish. Check the spices and adjust if necessary.

Traditional cow foot soup is cooked with split peas, yam, or plantain but since this is a low carb recipe, it will be thickened with arrowroot powder.

To thicken, combine 2 teaspoons of arrowroot powder and 1 tablespoon of water in a small bowl to make a slurry, and whisk together. Pour it into the cow foot soup and let it cook till it thickens.

Garnish with scallions and serve!

This recipe serves 8 and contains 0 net carbs per serving. It keeps well in the fridge for up to a week.

cow heel soup cooked in instant pot

Alternative ways of making Cow Foot Soup

Stovetop: Follow directions as above, but let the cow feet cook on the stovetop for 2-3 hours depending on how soft you want it to be. You'll have to watch it closely and stir from time to time so it does not begin to spill. You might also need to replenish the water as it dries out.

Slow cooker/crockpot: Follow directions as above, but let the cow feet cook in the crockpot for about 6 hours.

Tips when making Cow Foot Soup

  • If you like your cow feet really tough, quick-release the pressure immediately when done.
  • If you like it really soft where it just falls off the bone, let it naturally release all the way, as this will make the cow feet become much more tender.
  • You can leave out the whole habanero pepper if you want it less spicy.
cow foot soup(cow heel soup) is enjoyed in Africa the Carribean.

Cow foot is commonly used in African soups such as:

Okro soup

Efo Riro (Nigerian Spinach Stew)

Egusi soup

Ogbono Soup

If you enjoy cow foot soup, you will definitely enjoy this delicious chicken hearts recipe!

featured image cow foot soup(cow heel soup)

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  • 3 lb cow feet
  • 1 onion chopped
  • ¼ cup olive oil
  • 2 tsp arrowroot powder
  • 1 habanero pepper
  • ½ red bell pepper chopped
  • 2 scallions chopped
  • 1 tsp bouillon powder
  • 1 tsp crayfish substitute with coconut aminos
  • 1 tsp thyme
  • 1 tsp smoked paprika
  • 1 tsp cayenne pepper
  • ½ tsp salt or to taste

  • Chop the onions, then turn the instant pot to sauté mode.

  • Add some oil to the instant pot and add the chopped onions.

  • Let sauté for about a minute, then add about a half cup of water.

  • Add the cow feet and the spices - bouillon powder, ground crayfish, smoked paprika, cayenne pepper, thyme, and salt.

  • 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.

  • Chop the red bell peppers and scallions.

  • 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.

  • 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.

  • Pour it into the cow foot soup and let it cook till it thickens.

  • Garnish with scallions and serve!

This recipe serves 8 and contains 0 net carbs per serving.

  • If you like your cow feet really tough, quick-release the pressure immediately when done.
  • If you like it really soft where it just falls off the bone, let it naturally release all the way.
  • You can leave out the whole habanero pepper if you want it less spicy.

Calories: 469 kcal | Carbohydrates: 1 g | Protein: 30 g | Fat: 1 g | Saturated Fat: 38 g | Fiber: 1 g | Sugar: 1 g

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Source: https://lowcarbafrica.com/cow-foot-soup/