Soups
Beetroot Chestnut Potato Soup
traditionally supports blood nourishment and spleen-stomach function
Why people make this soup
Beetroot has long been prized in Chinese food therapy for its strong antioxidant properties and its association with nourishing the blood and supporting liver function. Many vegetarians reach for beetroot regularly — in juices, salads, or soups — precisely because it offers deep colour and broad nutritional value. The gentle concern Bro Niu raises is this: beetroot is low in calories, so if a vegetarian relies on it alone, the body may not receive enough sustained energy. Chestnuts and potato step in as naturally sweet, starchy companions that warm the digestive system and help the body absorb the goodness in the soup.
Who it suits / who should be cautious
- Suitable for most people, including vegetarians, children, pregnant women, new mothers, and those with cardiovascular concerns
- Those trying to manage blood sugar (including diabetics) should be mindful of the chestnut portion — chestnuts are fairly starchy; adjust the amount or consult your doctor
- Generally well-tolerated and mild
Why these ingredients (the food-therapy logic)
- Beetroot (hong cai tou): Rich in natural pigments, antioxidants, iron and folate; traditionally associated with nourishing the blood and supporting the liver’s role in metabolising fats
- Beetroot leaves and stems: Often discarded, but in traditional food therapy the leaves contain even more iron, potassium, magnesium and fibre than the root itself — a little earthy, but very worth adding
- Chestnuts (li zi): Warming, sweet and starchy; traditionally used to strengthen the spleen and stomach, support kidney function, and maintain bone and dental health; the riboflavin in chestnuts is associated with reducing mouth ulcers
- Potato (shu zai): A gentle carbohydrate that steadies the digestive system; also contributes potassium and vitamin C
- Ginger (sheng jiang): Warms the stomach and helps counterbalance any cooling effect from the beetroot
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Beetroot (with leaves and stems) | 1 medium | Scrub leaves well; include stems |
| Chestnuts | ~300 g | Blanched and peeled |
| Potatoes | 2 medium | Peeled and cut into chunks |
| Fresh ginger | 3 slices | |
| Water | 8 bowls (~1.6 L) |
Method
- Wash the beetroot, leaves and stems thoroughly. Peel the beetroot and cut into large chunks. Cut the stems and leaves into sections.
- Score a cross in the flat side of each chestnut, drop into boiling water for 2–3 minutes, then peel off the outer shell and inner skin while still warm.
- Peel the potatoes and cut into chunks.
- Place all ingredients — including the leaves and stems — into a pot with 8 bowls of water.
- Bring to a boil, then reduce heat and simmer for 1.5 hours.
- Serve the soup with the solid ingredients alongside.
Bro Niu’s tips
Do not throw away the beetroot tops. Despite a slight bitter edge, the leaves and stems contain even more minerals than the root — iron, potassium, magnesium and fibre. They are especially valuable for those who eat more meat than vegetables, as this soup can help rebalance the body’s acid-alkaline profile and support electrolyte balance. If you want a little extra warmth — for example if you have a cold constitution or are trying to conceive — simply add an extra slice or two of ginger.
Community questions answered (selected)
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Q (Panda, reader): Is this soup cooling in nature? I am trying to conceive but my doctor says my uterus tends to be cold. Bro Niu: This soup is not cooling. If you have a cold uterine constitution, simply add a couple extra ginger slices when cooking — that will balance things out nicely.
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Q (Ling, reader): My sister is going through chemotherapy for breast cancer. She also has diabetes. Can she drink this soup? And how often per week? Bro Niu: Your sister can drink this soup. About twice a week is a reasonable starting point. A pueraria-carrot-fish soup would also suit her well.
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Q (reader): Can I add cabbage to this soup? Bro Niu: Yes, you can add cabbage and simmer it together with the rest.
Published May 22, 2017 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
