Soups
Nourishing Vegetable Soup with Seaweed
traditionally associated with reducing inflammation and supporting immune defense
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. Bro Niu 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.
Who it suits / who should be cautious
- Suitable for most adults and children; fully plant-based and gentle on the digestive system
- Those with thyroid conditions should be mindful of seaweed’s iodine content and consult a doctor before consuming regularly
- Generally suitable for the elderly and those convalescing
Why these ingredients (the food-therapy logic)
- Seaweed (hai zao): Rich in natural minerals — sodium, potassium, iron, calcium — typically far higher than land vegetables. Traditionally associated with cardiovascular support, anti-inflammatory properties, and detoxification. Bro Niu advises using the soaking water as well, to avoid losing beneficial iodine and other minerals.
- Tomatoes (fan qie): High in lycopene and vitamin C; in food-therapy, regarded as cooling and helpful for clearing heat.
- Potato (shu zai): Nourishing and easily digestible; considered to gently support the spleen and stomach.
- Chestnuts (li zi): In food-therapy tradition, associated with strengthening the kidneys and supporting physical energy.
- Corn (su mi): Naturally sweet; traditionally supports the stomach and promotes healthy fluid metabolism.
- Red dates (hong zao): A classic qi and blood tonic; add gentle sweetness to balance the broth.
Ingredients (about 4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Tomatoes | 2 medium | Peeled, cut into chunks |
| Potato | 1–2 medium | Peeled, cut into chunks |
| Corn on the cob | 1 | Husked, cut into sections |
| Chestnuts | ~115 g | Peeled |
| Red dates | 5 pieces | Pitted |
| Dried seaweed | 1 small handful | Soaked and rinsed; keep the soaking water |
| Water | 7 bowls (~1.4 litres) | Plus seaweed soaking water if desired |
Method
- Soak the seaweed in water for 10 minutes; rinse gently. Set soaking water aside.
- Peel and cut the tomatoes and potato into rough chunks. Husk the corn and cut into sections. Pit the red dates.
- Combine all ingredients (including seaweed soaking water if using) with 7 bowls of water in a pot.
- Bring to a boil, then reduce to a simmer and cook for 45 minutes until the liquid reduces to about 4 bowls.
- Serve immediately, eating the soup along with all the vegetables for maximum nutrition.
Bro Niu’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, Bro Niu 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.
Community questions answered (selected)
- Q (fefe): Where can I find seaweed to buy? Bro Niu: Good-quality seaweed is available at large supermarkets. Standard varieties can be found at most Chinese grocery stores and herbal medicine shops.
Published April 20, 2020 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
