Subscribe for all my updates and don't miss a thing! Sign me up!

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

Sharing Is Caring! Share this awesome content with your friends now.

start_here_if_new_image_link

see_jamaica_in_videos_banner_july_2024_large
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.

New! Take a piece of Jamaica with you💃!

Savour the memories!  Now you can get your authentic Jamaican souvenir items, as well as traditional Jamaican herbs, spices and housewares on our popular e-store. Click Here to learn more.


And, if you ever need a trustworthy and knowledgeable local guide, consider booking a private tour with us!

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.

You might like these

Sharing IS Caring! Please help me get the message out by sharing this article with your friends on social media (links below). Thnx ;-)


If you found this page useful, please consider subscribing to my weekly newsletter, to get even more. 

It tells you each week about the new information that I have added, including new developments and great stories from lovers of Jamaica! 

Return to Jamaican Side Dishes from Jamaican Cow Foot And Beans Recipe
Return to My Island Jamaica Homepage from Jamaican Cow Foot And Beans Recipe

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).

New! Comments

Have your say about what you just read! Leave me a comment in the box below.
Back To The Top Of This Page

New! Get My Latest Book👇🏿

JAMAICA_ON_A_BUDGET_EBOOK_COVER_LEAN

You asked, I've answered! You no longer need to save for months or years, to enjoy paradise!

JAMAICA On A Budget is your passport to experiencing what I call 'The Real Jamaica' on a budget!

I spilled the beans! sharing my top tips on finding cozy accommodations and secret gems, only the way a native could! Click Here to pick it up on my e-store and start saving now!

See The Best Of Jamaica - In Videos!

my_island_jamaica_channel_tv

My channel reaches over 140,000 subscribers worldwide and has leveraged over 11 million views, sharing, what I call 'The Real Jamaica'. Subscribe today and join our family of viewers.

Jamaica_subscribe_button

Read More ...

New! Experience The REAL Jamaica!
Book Your Private Tour here and experience Jamaica the way we (locals) do!

P.S. Didn't find what you were looking for? 
Still need help?

Click Here to try our dependable and effective Site Search tool. It works!

Or, simply click here and here, to browse my library of over 500 questions and answers! Chances are someone already asked (and got an answer to) your question.

copyscape
Back To The Top Of This Page

Like My Site? Please Click Here To Share It With Your Friends

Home   |   JOIN US   |   Site Search   |   Have Your Say   |   Archives   |   Old Archives   |   Contact   |   Disclaimer   |   TIP ME!   |   Link To Us


Do like I did! Share your passion
(about your city, hobby or experience) and make a living from it. Click Here to see how.

By Wellesley Gayle   |   Copyright © 2007-2024 My-Island-Jamaica.com   |   All rights Reserved.   |   Privacy Policy