Soups
Apple Vegetable Soup
traditionally supports liver function, fat metabolism, and digestive health
Why people make this soup
Fatty liver is a growing concern in modern life, often developing quietly alongside obesity, diabetes, or regular alcohol consumption. In the early stages there are usually no clear symptoms — just a persistent tiredness and a sense of fullness or discomfort after meals. Chinese food therapy suggests that a diet rich in vegetables, fibre and gentle liver-supporting foods can play a meaningful supportive role alongside medical care and weight management. This soup is beautifully simple: apple, carrot, celery and Chinese cabbage — all well known for their antioxidant content, vitamin density, and high fibre — simmered together into a sweet, clean broth that is also a wonderful daily soup for the whole family.
Who it suits / who should be cautious
- Suitable for the whole family; especially good for those prone to constipation
- Those with low blood pressure should consider reducing or omitting the celery, as it may lower blood pressure further; potato or tomato can be used instead
- A generally very mild and safe soup
Why these ingredients (the food-therapy logic)
- Apple (ping guo): Rich in pectin (a soluble fibre), polyphenols and vitamin C; traditionally associated with supporting liver function and aiding fat digestion; fresh apple juice is also traditionally recommended to help dissolve gallstones
- Carrot (hong luo bo): Provides beta-carotene, vitamins B and C; supports liver and eye health; helps strengthen the digestive system
- Celery (xi qin): Traditionally associated with lowering blood pressure; rich in fibre and antioxidants; note — those with low blood pressure may wish to reduce or omit
- Chinese cabbage / napa cabbage (gao li cai): Alkaline, high in fibre and vitamins C and K; helps balance the body’s acid load and supports gut motility
- Ginger (sheng jiang): Warms the stomach and aids digestion; counterbalances any cooling tendency
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Apples | 2 medium | Wash well; cut into chunks (skin on or peeled) |
| Carrot | 1 medium | Washed and cut into chunks |
| Celery | 115 g | Washed and cut into sections |
| Chinese cabbage (napa) | 115 g | Washed and cut into chunks |
| Fresh ginger | 2 slices | |
| Water | 8 bowls (~1.6 L) |
Method
- Wash all vegetables and the apple well. Cut into rough chunks.
- Place everything in a pot with 8 bowls of water.
- Bring to a boil, then reduce heat and simmer for about 1 hour until approximately 4 bowls of liquid remain.
- Serve the soup and eat the vegetables alongside.
Bro Niu’s tips
The fresh juice of these same ingredients — apple, carrot, celery and cabbage blended and served raw — is particularly beneficial for those concerned about gallstones, as fresh apple juice is traditionally valued for its ability to support bile flow. As a cooked soup, the dish is wonderfully versatile: it is clean and sweet, suitable for the whole family, and excellent for those with constipation. If you prefer not to use celery (due to low blood pressure or personal preference), tomato or potato make good substitutes.
Community questions answered (selected)
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Q (Wai Wai, reader): I don’t want to use Chinese cabbage. What else can I substitute? Bro Niu: You can use potato or tomato instead — both work well in this soup.
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Q (SUKI, reader): Do I need to drink this long-term? How many times a week? Bro Niu: You can drink this soup about twice a week. Long-term use is fine — it is a mild and gentle soup.
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Q (abby, reader): What exactly is “gao li cai” — what is it called? Bro Niu: It is napa cabbage (Chinese cabbage) — “huang ya bai” in Cantonese, or “da bai cai” in Mandarin. It’s the same variety used for Korean kimchi.
Published March 23, 2010 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
