Nourilo

Soups

Nourishing Vegetable Soup with Seaweed

traditionally associated with reducing inflammation and supporting immune defense

In short: Nourishing Vegetable Soup with Seaweed is a soup that traditionally associated with reducing inflammation and supporting immune defense. It is most often made for immune support, everyday balance. Total time about 60 min. Key ingredients: tomato, potato, corn, chestnuts.

By · Published under our editorial policy · Research library

Prep
15 min
Cook
45 min
Total
60 min
Makes
about 1.2 L
Immune SupportEveryday Balance
Nourishing Vegetable Soup with Seaweed

Why people make this soup

Research has consistently shown that colourful vegetables, legumes, and whole grains tend to be associated with lower levels of chronic inflammation — and traditional Cantonese food-therapy arrived at similar conclusions a long time ago. Nourilo put together this simple, hearty vegetable soup during a period when many people were focused on supporting their bodies’ natural defences. The addition of seaweed brings a wealth of trace minerals — iron, calcium, iodine, and more — that many of us do not get enough of from ordinary vegetables.

Method

  1. Soak the seaweed in water for 10 minutes; rinse gently. Set soaking water aside.
  2. Peel and cut the tomatoes and potato into rough chunks. Husk the corn and cut into sections. Pit the red dates.
  3. Combine all ingredients (including seaweed soaking water if using) with 2.1 L of water in a pot.
  4. Bring to a boil, then reduce to a simmer and cook for 45 minutes until the liquid reduces to about 1.2 L.
  5. Serve immediately, eating the soup along with all the vegetables for maximum nutrition.

Nourilo’s Tips

Seaweed contains an impressive array of natural minerals that ordinary vegetables simply cannot match. To avoid losing the iodine and other beneficial compounds, Nourilo recommends using the seaweed soaking water directly in the soup rather than discarding it. Good-quality seaweed is available at major supermarkets; ordinary varieties are also sold at Chinese grocery and herbal stores.

What studies say about the key ingredients

Traditional use is not the same as clinical proof. Here is the strongest human research we found for each ingredient, limitations included.

  • Red dates · Meta-analysis, 483 participants · 2025
    Jujube was associated with significantly lower BMI and triglycerides, and lower fasting blood sugar in people with type 2 diabetes. LDL and total cholesterol fell only in some subgroups. HDL, AST and ALT did not change significantly.Limitation: The authors state the overall quality of the evidence is limited, and results varied significantly by dose, treatment duration and disease type.PubMed 40399274 · 3 more red dates studies

From the Nourilo Research Library. Findings come from specific doses, extracts and populations and may not apply to a home-cooked recipe.

Safety first — read before you cook

This is a traditional food, not a treatment. Please check with your doctor or pharmacist before making it a regular part of your diet if you:

  • are pregnant or breastfeeding, or are cooking for a young child;
  • take regular medicines — especially blood thinners, blood-pressure, diabetes or immune-suppressing drugs;
  • have a kidney, liver or heart condition, or a known food allergy.

Stop eating it and seek advice if you notice an allergic reaction or feel unwell. Safety notes reviewed 8 October 2026 · How we write safety notes

Spot an error? Report a correction

Frequently asked questions

What is this Nourishing Vegetable Soup traditionally associated with?

This plant-based Cantonese soup is traditionally associated with reducing chronic inflammation and supporting the body's natural defenses, as part of a balanced approach to everyday wellness.

Why does this recipe include seaweed, and should I keep the soaking water?

Dried seaweed brings trace minerals — including iron, calcium, and iodine — that ordinary vegetables do not typically provide. To avoid losing the iodine and other beneficial compounds, the soaking water is added directly to the pot rather than discarded.

How long does this soup take to make, and how much does it yield?

Preparation takes about 15 minutes and cooking takes 45 minutes, for a total of roughly 1 hour. Starting with 2.1 L of water, the soup reduces to about 1.2 L of finished broth.

Should I eat only the broth, or the vegetables as well?

The recipe instructs serving the soup together with all the cooked vegetables. The step notes eating the soup along with all the vegetables for maximum nutrition.

Where can I find dried seaweed for this recipe?

Good-quality seaweed is available at major supermarkets; ordinary varieties are also sold at Chinese grocery and herbal stores.

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