Cow Heel Souse: A Caribbean Classic with Bold Flavors

Cow heel souse is a tangy, spicy, and refreshing dish enjoyed across the Caribbean. Made with gelatinous cow heel, fresh herbs, and zesty seasonings, it’s perfect for a weekend lime or a comforting treat after a long day. If you’re curious about how to make this traditional favorite at home, keep reading!

Growing up in Trinidad and Tobago, heading to events in Shaw Park always came with one major perk—the food!

And nothing hit the spot quite like a cup of cow heel souse, or sometimes chicken foot souse served up fresh, tangy, and flavorful.

There’s just something about the gelatinous goodness of cowheel soaking up the citrus, hot pepper, and chadon beni that makes it an absolute must-have at limes and weekend gatherings.  

What is souse

Souse is a beloved dish across the Caribbean, essentially a pickled or marinated meat dish. While some islands focus on pork souse, in Trinidad and Tobago, we love our variations: chicken feet, green fig, and of course, the star of today’s dish, cow heel.

Cow heel is full of gelatin and collagen, making souse not only flavorful but also packed with nutrients. It’s boiled until tender but not overly soft, then soaked in a seasoned broth with cucumber, onions, and hot peppers. The result? A bold, refreshing dish perfect for cooling down on a hot day.

The Importance of cow heel in Caribbean cuisine

Cow heel is a staple in many Caribbean households. It’s commonly used in soups, stews, and of course, souse.

Because of its gelatin-rich texture, it’s believed to be excellent for joint health, making it a go-to dish for both flavor and nourishment. Different islands have their take. Barbados, for example, makes its souse different from Trinidad and Tobago, which is a version I’ll be diving into soon!

Why you’ll love this recipe

• Bursting with Flavor: The perfect mix of citrus, herbs, and spices infuses into the cow heel.
• Easy to Prepare: Boil, soak, and let the flavors do their magic.
• Great for Gatherings: Whether served in a cup at an event or in a bowl at home, it’s always a hit.

How to make delicious cow heel souse

Key ingredients & their roles

Understanding the role of each ingredient will help you appreciate the balance of flavors that make this dish so special.

• Cow Heel: The main ingredient, boiled until tender but still with some bite.
• Green Seasoning: Infuses deep, rich Caribbean flavor right from the start.
• Cucumber & Onion: Adds crunch and balances out the richness.
• Chadon Beni & Hot Pepper: The heart of the dish, which brings herbal notes and a spicy kick.
• Lime juice, Salt, & Black Pepper: Simple but essential for balancing all the flavors.
• Water: Forms the souse base and allows the ingredients to blend beautifully.

Instructions

1. Boil the Cow Heel – Start by boiling the cow heel with green seasoning until tender but not falling apart.
2. Drain & Refresh – Discard the first boil’s water, as it removes excess fat and impurities.   

3. Marinate – Place the cow heel in fresh water, then add cucumber, onion, chadon beni, hot pepper, salt, and black pepper.  

4. Let It Rest – Allow the souse to sit for at least two hours to let the flavors meld.   

5. Serve & Enjoy – Traditionally served chilled in a cup at events or in a bowl at home, best enjoyed with bread.

Serving Suggestions

• Serve in a styrofoam cup for the full street-food experience.
• Pair with hops bread or coconut bake to soak up the delicious souse.
• Enjoy alongside an ice-cold beer or homemade mauby.

Storage & Reheating

Cow heel souse is best enjoyed fresh, but if you have leftovers:

• Refrigeration: Store in an airtight container in the fridge for up to 3 days. The flavors actually deepen overnight!
• Reheating: Souse is traditionally eaten cold, but if you prefer it slightly warm, allow it to come to room temperature before serving. Avoid reheating it directly, as the gelatinous texture may change.

Frequently Asked Questions

Recipe

Cow heel souse

This traditional cow heel souse recipe is packed with tender cow heel, marinated with chadon beni, hot pepper, and cucumber. A tangy dish best served chilled.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Resting time 25 minutes mins

Total Time 1 hour hr 5 minutes mins

Servings: 6

Course: Appetizer, Snack

Cuisine: Caribbean

Calories: 149

Ingredients Method Nutrition

Ingredients

  

1x2x3x?

• 1 1/2 pounds of cow heel
• 4 tbsps green seasoning
• 6 cups of water
• 2 garlic clove crushed
• 2 tablespoons lime juice
• 1/4 to 1/2 cup lime juice some people also use vinegar
• 1/2 teaspoon salt + salt to taste
• 1/2 of a medium cucumber sliced thinly
• 1/2 cup onion thinly sliced
• 3 leaves of chadon beni chopped
• 1 hot pepper thinly sliced
• 1/4 tsp black pepper

Method

 

1. Wash the cowheel and remove any debris.
2. Add the cow heel, 3 cups of water (or enough to cover the cow heel about 2 inches), garlic, 2 tablespoons of green seasoning, 1/2 teaspoon salt, and 1 tablespoon lime juice to a deep pot or the inner portion of the Instant Pot.
3. If using the deep pot: boil the cow heel till tender. It can take up to 25 minutes depending on the quality of the cow heel. You want it tender but not too soft.
4. If using the Instant Pot: select manual and set the time for 20 minutes. When it beeps, manually release pressure. Check for tenderness.
5. Wash out the cow heel to remove the oil from boiling.
6. Add the tender cow heel, cucumber, pepper, onion, chadon beni, the remaining water and lime juice, green seasoning, and black pepper in a large bowl.
7. Add salt and adjust to taste.
8. Let sit for at least 30 minutes (or overnight in the fridge) for the flavors to blend.
9. Serve.

Nutrition

Calories: 149kcal

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