São Toméan Cow Heel Soup

Ingredients

In this adaptation of Cow Heel Soup from Trinidad and Tobago to São Tomé and Príncipe cuisine, we incorporate local ingredients and spices to create a unique flavor profile. The addition of yams, plantains, and cassava adds a distinct heartiness to the soup, while the use of São Toméan spices such as pimenta da terra (local chili pepper) and malagueta (African bird's eye chili) infuses the dish with a delightful heat. The soup is also brightened with the addition of fresh lime juice, which adds a tangy and refreshing element. We alse have the original recipe for Cow Heel Soup, so you can check it out.

• 1 kg (2.2 lbs) cow heel, cut into pieces 1 kg (2.2 lbs) cow heel, cut into pieces
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 onion, diced 1 onion, diced
• 4 cloves of garlic, minced 4 cloves of garlic, minced
• 2 bay leaves 2 bay leaves
• 1 teaspoon pimenta da terra (São Toméan chili pepper) 1 teaspoon pimenta da terra (São Toméan chili pepper)
• 1 teaspoon malagueta (African bird's eye chili) 1 teaspoon malagueta (African bird's eye chili)
• 2 tomatoes, diced 2 tomatoes, diced
• 2 carrots, diced 2 carrots, diced
• 2 yams, peeled and cubed 2 yams, peeled and cubed
• 2 plantains, peeled and sliced 2 plantains, peeled and sliced
• 1 cassava, peeled and cubed 1 cassava, peeled and cubed
• Juice of 2 limes Juice of 2 limes
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, chopped (for garnish) Fresh cilantro, chopped (for garnish)

Nutrition

• Calories (kcal / KJ): 450 kcal / 1884 KJ
• Fat (total, saturated): 12g, 3g
• Carbohydrates (total, sugars): 50g, 10g
• Protein: 35g
• Fiber: 8g
• Salt: 1.5g

Preparation

1. 1.
   In a large pot, heat the vegetable oil over medium heat. Add the diced onion and minced garlic, and sauté until fragrant and translucent.
2. 2.
   Add the cow heel pieces to the pot and cook until browned on all sides.
3. 3.
   Add the bay leaves, pimenta da terra, and malagueta to the pot, stirring to coat the meat with the spices.
4. 4.
   Pour enough water into the pot to cover the cow heel. Bring to a boil, then reduce the heat to low and simmer for 2 hours, or until the cow heel is tender and the flavors have melded together.
5. 5.
   Add the diced tomatoes, carrots, yams, plantains, and cassava to the pot. Cook for an additional 30 minutes, or until the vegetables are tender.
6. 6.
   Stir in the lime juice and season with salt and pepper to taste.
7. 7.
   Remove the bay leaves from the soup before serving.
8. 8.
   Garnish each bowl with fresh cilantro.

Treat your ingredients with care...

• Cow heel — Ensure that the cow heel is thoroughly cleaned before cooking. Trim off any excess fat or gristle.
• Pimenta da terra — Adjust the amount of pimenta da terra according to your spice preference. Add more for a spicier soup or reduce the amount for a milder flavor.
• Malagueta — If malagueta is not available, you can substitute it with cayenne pepper or another hot chili pepper of your choice.
• Cassava — When peeling and cubing the cassava, make sure to remove the tough fibrous core before cooking.
• Lime juice — Squeeze the lime juice just before adding it to the soup to ensure maximum freshness and flavor.

Tips & Tricks

• For a thicker soup, you can blend a portion of the cooked cow heel and vegetables before adding them back to the pot.
• Adjust the spiciness of the soup by adding more or less pimenta da terra and malagueta.
• Serve the soup with crusty bread or rice for a complete meal.
• Make a larger batch of the soup and freeze individual portions for future enjoyment.
• Experiment with different garnishes such as sliced scallions or a dollop of sour cream.

Serving advice

Serve the São Toméan Cow Heel Soup hot in individual bowls. Accompany it with a side of crusty bread or steamed rice for a satisfying meal.

Presentation advice

Garnish each bowl of soup with a sprinkle of fresh cilantro to add a pop of color. Serve the soup in rustic bowls or traditional São Toméan ceramic bowls to enhance the presentation.