Soups
Beetroot and Red Kidney Bean Soup
Traditionally used to support qi and blood and a healthy complexion
Why people make this soup
A vegetarian friend asked Bro Niu for a wholesome everyday soup after coming up pale, weary and anemic from a poorly balanced diet. Beetroot is the star here: it’s traditionally regarded as good for building blood and supplies a range of minerals and vitamins that support strong bones. Paired with red kidney beans, tomato, carrot and potato, it makes a sweet, comforting meat-free soup that is traditionally taken to support qi and blood, a rosy complexion and bone strength.
Who it suits / who should be cautious
- Suited to vegetarians and anyone feeling pale, run-down or low on energy who wants a gentle blood-supporting soup; fine during menstruation.
- In pregnancy, take only small amounts and preferably in the mid-to-late stages, since beetroot can have a mild uterine-stimulating effect (it is, however, rich in folate, which supports the baby’s brain development).
- People with thyroid nodules can have it; if you have eczema and react to tomato, simply leave the tomato out and increase the other vegetables a little.
Why these ingredients (the food-therapy logic)
- Beetroot (hong cai tou): Traditionally associated with building blood; supplies manganese, iron, calcium, potassium and phosphorus.
- Red kidney beans (hong yao dou): Traditionally regarded as a good blood-supporting food.
- Tomato, carrot, potato: Round out a sweet, nourishing vegetarian base.
- Tangerine peel (chen pi): Added whenever you make a bean soup, to “move qi” and keep the soup from feeling heavy.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Beetroot | 1–2 | Peeled, cut in chunks |
| Carrot | 1 | Peeled, cut in chunks |
| Tomatoes | 2 | Leave out if you react to tomato |
| Potato | 1 | Peeled, cut in chunks |
| Red kidney beans | ~75 g | Soaked until soft |
| Tangerine peel (chen pi) | 1 piece | Soaked |
Method
- Peel and chop all the vegetables; soak the kidney beans and tangerine peel until soft.
- Combine everything in a pot with 8 bowls of water.
- Simmer about 2 hours down to 4 bowls. Drink the soup and eat the solids.
Bro Niu’s tips
Whenever you make a bean soup, add a piece of tangerine peel to help move qi. This soup is sweet and tasty, and is traditionally taken to support qi and blood, build a rosy complexion and strong bones.
Community questions answered (selected)
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Q (Man): Is this vegetarian beetroot soup suitable for pregnant women? And what foods help anemia in pregnancy? Bro Niu: Beetroot soup can be taken by pregnant women. For anemia, eat more blood-supporting foods such as goji, red dates, peanuts (with skins), mulberries, spinach, lotus root, kidney beans and red beans. Longan supports blood but is warming and drying — better saved for after delivery.
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Q (man ling): A pregnancy guide says beetroot has a uterine-contracting effect and should be avoided in pregnancy. My daughter just got pregnant and accidentally drank some beetroot soup, with a little pulling sensation. Bro Niu: Apologies for an earlier reply. Beetroot in small amounts is fine in pregnancy — it’s rich in folate, which benefits the baby’s brain development — but it may have a mild uterine-contracting effect, so I’d suggest taking it only in the mid-to-late stages.
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Q (朱女): Is the beetroot soup suitable for me? I have thyroid nodules. Bro Niu: People with thyroid conditions can take beetroot and red kidney bean soup — no problem. Day to day, eat more water chestnuts, black fungus and seaweed, which help clear heat and soften nodules.
Published December 15, 2010 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
