Yacon, Corn and Pork Rib Soup

Why people make this soup

Yacon looks a little like a sweet potato and tastes faintly like a water chestnut — crisp, slightly sweet, and refreshing. It originated in the Andes mountains of South America and has attracted interest in recent decades for its unusual fibre profile: it is exceptionally high in fructooligosaccharides (FOS), a type of prebiotic fibre that is not fully digested by the human body. This makes yacon naturally low on the glycaemic index, which is part of why it has become popular among people managing blood sugar. In traditional Chinese food therapy it is described as clearing heat and toxins, reducing inflammation, and supporting urinary function. Combined with corn silk — a traditional Chinese remedy for supporting healthy blood sugar and urinary tract function — this soup is a practical, family-friendly dish, not just a medicinal remedy.

Who it suits / who should be cautious

• Suits people who are managing blood sugar, watching their weight, or dealing with elevated uric acid.
• Also nourishing for anyone who tends to feel warm internally or who is recovering from a mild low-grade fever.
• Pregnant women should not eat yacon — it is traditionally known to stimulate the uterus.
• Do not eat yacon at the same time as milk or high-protein foods — this combination may trigger diarrhea.
• Those who prefer not to eat it raw due to its cooling nature (as noted by Bro Niu) should eat it cooked in soup rather than raw.

Why these ingredients (the food-therapy logic)

• Yacon (tian shan xue lian guo): High in fructooligosaccharides and inulin — prebiotic fibres that feed beneficial gut bacteria. Also provides calcium, iron, zinc, and vitamins. In traditional food therapy it is described as clearing heat, detoxifying, and reducing inflammation.
• Corn on the cob and corn silk (su mi and su mi xu): Corn silk is a classic traditional food-therapy ingredient associated with supporting blood sugar balance, kidney function, and reducing water retention. Including it in a tea bag while the soup cooks is an easy way to capture its benefits without having stringy silk in your bowl.
• Carrot (gan sun): Adds beta-carotene and gentle sweetness; supports the soup’s overall nourishing quality.
• Pork ribs: Provide body and umami depth to the broth; blanching first removes impurities for a cleaner soup.

Ingredients (4 bowls)

Ingredient	Amount	Notes
Yacon, peeled and cut into chunks	1 medium fruit	Peel thickly — the skin is tough
Corn on the cob	2 ears	Cut into sections; keep corn silk in a tea bag
Carrot, peeled and cut into chunks	1 medium
Pork ribs, blanched	450 g (12 liang)	Blanch in boiling water for 2–3 min, rinse

Method

1. Blanch the pork ribs in boiling water for 2–3 minutes, then rinse under cold water. Set aside.
2. Peel the yacon and carrot, cut both into generous chunks. Peel the corn and cut into sections; place the corn silk in a small tea bag or bundle in cheesecloth.
3. Place all ingredients — ribs, yacon, corn, carrot, and the corn silk bag — into a pot with 7–8 bowls (1.4–1.6 litres) of water.
4. Bring to a boil, skim off any foam, then reduce to a medium-low simmer.
5. Cook for 1.5 hours until the soup reduces to approximately 4 bowls.
6. Remove the corn silk bag and serve hot. Eat the soup together with the vegetables and pork.

Bro Niu’s tips

Yacon can also be eaten raw like a fruit — it has a mild, refreshing flavour similar to water chestnut. However, Bro Niu finds it too cooling to eat raw regularly, and recommends cooked preparation for most people, particularly those with a cooler constitution. Do not eat yacon together with milk or other high-protein foods as it may cause diarrhea. Pregnant women should avoid this ingredient entirely.

Community questions answered (selected)

• Q (reader): Can yacon be eaten as a raw fruit? Bro Niu: Yes, it can be eaten raw after peeling, but I find it quite cooling. Those with a warmer body constitution can eat it raw; for most people, cooking it in soup is more suitable.

• Q (Ling): My friend has both diabetes and has completed breast cancer treatment — can she use this soup with just yacon and corn silk? Bro Niu: Yes, a simplified version works well: use 2 liang of fresh corn silk, 1 yacon, 3 dried figs, and 5 bowls of water, simmered for 1 hour to yield about 2 bowls. A nourishing and practical option.

• Q (m, day 5 of menstruation): Can I drink this on the last day of my period, and can I add yam, cashew nuts, and conch? Bro Niu: After the 5th day of your cycle you can enjoy this soup; adding yam, cashew nuts, and conch makes it more nutritious.

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Published October 8, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.