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Jamaican Cow Foot And Beans Recipe
For Breakfast, Lunch or Dinner!

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cow_foot_and_broad_beansJamaican Cow Foot And Beans Recipe

by Venesha Johnson | Associate Writer

The other day, I shared with you, a recipe for our Jamaican Cow Foot Jelly. But you know what? I might have jumped the gun. I definitely should have shared our more popular Cow Foot and Broad Beans Recipe with you first.

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It's one of our dishes that are perfect for breakfast, lunch and dinner, plus it has endless pairings and side dishes to enjoy it with. Don’t worry, I’ll share them with you later on.

But first, let’s look into the possible benefits of this dish. I love it when dishes not only taste good but are also nutritiously packed. Luckily for us here in Jamaica, most of our traditional dishes are nutritiously dense, Cow Foot and Broad Bean being no different.

Nutritional Facts of Cow Foot:

Packed with Protein: Cowfoot is rich in protein, making it an excellent choice for those looking to meet their protein needs. Protein is essential for muscle repair, immune function, and overall body maintenance, so it’s one nutrient we can never get enough of.

Boosts Collagen: One standout feature of cow foot is its high collagen content. Collagen is a crucial protein that supports joint health, skin elasticity, and hair strength. Incorporating cow foot into your diet can contribute to a natural boost in collagen production.

Other Essential Nutrients: Apart from protein, cow foot contains essential nutrients such as vitamins and minerals. It's a good source of iron, which is vital for preventing anaemia, and it also provides B vitamins that support energy metabolism.

Here are 3 Health Benefits of eating Cow Foot that may surprise you:

Joint Health: The collagen-rich nature of cowfoot is particularly beneficial for joint health. Regular consumption may contribute to improved joint flexibility and reduced risk of joint-related issues.

Gut Health: The gelatinous nature of cow foot broth is known to be soothing to the digestive tract. It can help in promoting a healthy gut lining and supporting digestive function.

Skin and Hair Health: Collagen, as mentioned earlier, is not just good for joints; it also plays a role in maintaining healthy skin and hair. Including cow foot in your diet might contribute to a radiant complexion and strong, luscious hair.

Now that you know all the benefits of eating this dish, let’s dive into this delicious yet simple recipe.

Jamaican Cow Foot And Beans Recipe

INGREDIENTS

  • 3 lb cow foot
  • 1 can of broad beans
  • 1 large onion, chopped
  • 3 sprigs thyme
  • 3 stalks scallion, chopped
  • 6 cloves garlic, crushed
  • Fresh ginger
  • 10 pimento berries (allspice), crushed
  • 1 scotch bonnet pepper
  • 2 tbsp browning
  • 2 tsp all-purpose or meat seasoning
  • ½ tsp salt
  • Cooking oil
  • Beef stock or water
  • 1 large lime or lemon
  • 2 tbsp vinegar

PROCEDURE

  1. Prep the Cow Foot: Start by giving your cow foot a good wash. Use vinegar or lime juice (or both) with water and clean the cow foot pieces thoroughly. Drain away all the water.
  2. Quick Scald: Place the cow foot in a pot with about an inch of ginger, and cover it with hot water. Let it scald for 5-10 minutes, then drain the water away.
  3. Season and Marinate: Season the cow foot with all-purpose seasoning, salt, garlic, onion, pimento, scallion, 1 tsp of grated ginger, and browning. Let it marinate for an hour or two.
  4. Browning the Cow Foot: Heat about 3 tbsp of cooking oil in a pressure cooker over medium fire. Once hot, add the marinated cow foot to the pot and brown it, meaning you are going to lightly fry it on each side, just long enough for the colour to change. Stir constantly to ensure all sides get that lovely brown hue. You are not looking for a full cook at this point.
  5. Pressuring the Meat: Pour enough water or beef stock to just about cover the cow foot in the pressure cooker. Seal the pressure cooker and let it work its magic, pressuring the cow foot for 30 minutes should give you some tender meat. After the pressure cooking, let it cool before opening.
  6. Finishing Up: Back on the heat, but on low this time. Stir in the can of broad beans, add thyme, and toss in a whole scotch bonnet pepper. Cover the pot (not with the pressure cooker lid) and let it simmer for 5-10 minutes. If you're feeling bold, burst that scotch bonnet pepper for some extra heat!

Now what should you serve it with? Here are my top 5 choices:

  • Rice and Peas
  • Boiled Food: Yam, Green Banana, Dumplings and Dasheen
  • Plain White Rice
  • Roasted Breadfruit
  • Fried Dumplings for breakfast

So what are you waiting for? Give this recipe a try and let us know what you think. And don’t be mean, share it with your friends and family too, they will thank you for it.

And for dessert? Grab a copy of our E-book, Jamaican Sweet Treats, for some tasty treats to soothe your sweet tooth.

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References & Sources For Jamaican Cow Foot And Beans Recipe

  1. Unilever (2021) Health benefits of Cow Heels (amanqina), whatsfordinner. Available at: https://www.whatsfordinner.co.za/articles/health-benefits-of-cow-heels-amanqina/#:~:text=The%20micronutrients%20on%20offer%20are,helps%20boost%20the%20immune%20system (Accessed: 31 January 2024).
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