Today’s Tasty Pick: Deliciously rich Cow Heels Stew you have to try

I don’t know who decided Tuesdays should feel like the forgotten middle child of the week, but here we are — somewhere between “I should be productive” and “Is it Friday yet?” So, instead of fighting it, I lean into it… with food. And not just any food — cow heels stew.

Now, I know what you are thinking: cow what now?

Now, if you have never made cow heels stew before, don’t be scared off — it’s basically the slow-cooked, stick-to-your-ribs comfort food your week didn’t know it needed. It’s rich, and it’s gelatinous (in a good way, promise.)

So if you have got a pot, a little time, and a craving for something deliciously old-school, let’s stew it up.

How to make a Cow heels stew

Serves: 4-6

Ingredients:

• 3 Cow heels (cut into pieces, cleaned thoroughly)
• 2 tablespoons cooking oil or butter
• 2 large onions, chopped
• 4 cloves garlic, minced
• 2–3 fresh tomatoes, chopped (or 1 can chopped tomatoes)
• 2 tablespoons tomato paste
• 1–2 carrots, chopped (optional)
• 2 potatoes, cubed (optional)
• 1–2 chili peppers, chopped (optional for heat)
• 2 teaspoons curry powder (or to taste)
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• Salt and black pepper to taste
• 1–2 liters beef stock or water
• Fresh parsley or coriander for garnish

Method:

1. Prepare the cow heel: Clean thoroughly under running water. Some prefer to blanch it first by boiling in water for 10–15 minutes, then draining, to remove impurities.
2. Brown the meat: In a large pot, heat oil over medium heat. Add the cow heel pieces and brown lightly on all sides. This enhances flavour.
3. Cook the aromatics: Add onions and garlic to the pot. Sauté until translucent and fragrant.
4. Add spices and tomato base: Stir in curry powder, paprika, ground coriander, and a pinch of salt. Cook for 1–2 minutes. Add chopped tomatoes and tomato paste. Cook until the tomatoes soften and blend into a sauce.
5. Simmer with stock: Pour in enough beef stock or water to cover the cow heel pieces. Bring to a boil, then reduce heat to a low simmer. Cover the pot and cook for 3–4 hours, or until the cow heel becomes tender and gelatinous. Stir occasionally. (Slow cooking in a pot or using a slow cooker works beautifully.)
6. Add vegetables (optional): About 45 minutes before the stew is done, add carrots and potatoes. This will allow them to cook but not turn mushy.
7. Adjust seasoning: Taste the stew and add more salt, pepper, or spices as needed.
8. Serve: Garnish with fresh parsley or coriander. Serve hot with pap, rice, or bread.
   
   Tips:
   *Cow heel is naturally gelatinous, which gives the stew a rich, thick texture.
   *Using a pressure cooker can reduce cooking time to about 1–1.5 hours.
   *Some people add a splash of vinegar or lemon juice at the end to balance the richness.
   
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