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How To Make Trini Cow Heel Soup

Yield: 8 – 10 Portions


To Precook Cow Heel:

2 ½ Lbs Cow Heel (1 Inch Thick)

2 Sprigs Thyme

2 Cloves Garlic

½ Tsp Salt

5 Cups Water

For Soup:

3 Tbsp Vegetable Oil

2 Tbsp Minced Garlic

½ Cup Chopped Onions

¼ Cup Chopped Celery

4 Pimento/Jalapenos Peppers Minced

1 Cup Split Peas (Soaked Overnight)

6 Cups Water

1 Tsp Salt

½ Tsp Black Pepper

3 Sprigs Thyme

6 oz. Chopped Carrots, ½ Inch Rounds

8 oz. Diced Potatoes, 1 Inch Cubes

4 oz. Green Figs (Green Bananas), 1 Inch Rounds

½ Cup Pumpkin, Medium Diced

6 Ochros/Okras

4 Tbsp Chopped Chives

2 Tsp Oregano Flakes

½ Tsp Paprika

2 Tbsp Green Seasoning

Salt and Black Pepper to taste

For Dumplings:

¾ Cup All Purpose Flour

½ Tsp Baking Powder

½ Tsp Salt

Water (About 8 Tbsp)


  1. Wash pieces of Cow Heel properly under running water and place in pressure cooker with thyme, garlic, salt and 5 cups of water. Cook for half hour until meat is soft and gelatinous. Set aside to cool.

  2. Place a medium high sided soup pot on high heat. Drizzle in the oil and when heated add in the garlic, onions, celery, pimentos and sauté for 2 minutes. Add in the soaked split peas, 5 cups of water, salt, black pepper, thyme sprigs and bring to a boil covered, then simmer for 25 minutes with lid partially opened until peas start to break down.

  3. Add in the precooked Cow Heel together with the liquid it was cooked in and stir.

  4. Cook for an additional 15 minutes covered.

  5. Place in the carrots, potatoes, green figs, pumpkin, ochro, chives, oregano flakes, paprika and green seasoning. Mix well, cover, bring to a boil then reduce heat to a simmer and let cook for 20 minutes while stirring periodically.

  6. Meanwhile make dumplings. In a small mixing bowl, add the flour, baking powder and salt. Mix to combine and add the water a little at a time to form a firm but pliable dough. Dust your counter with additional flour if needed and roll out dough and cut into 1 inch pieces.

  7. After 15 minutes, remove cover and drop in the dumplings.

  8. Mix well and leave pot uncovered to cook for the remaining 5 minutes or until dumplings float to the surface of the soup. Stir periodically.

  9. Taste and season with salt and black pepper if needed and tweak to your desire.

  10. Remove pot from the heat and using a soup ladle, serve your portions in a soup bowl while hot.

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