Soups
Astragalus, Goji Berry and Red Date Silkie Chicken Soup
Traditionally supports immune function, qi, and blood — gentle enough for all constitutions
Why people make this soup
During a period when immunity is on everyone’s mind, Bro Niu kept being asked the same question: what should I eat to strengthen my body’s defences? This soup is his reliable answer. Astragalus (bei qi, also written huang qi) is one of the best-studied adaptogenic herbs in Chinese medicine — it is associated with stimulating the production of immune cells, supporting the body’s natural defences against viral and bacterial challenge, and helping the body cope with stress and fatigue. Paired with goji berries and red dates (classic qi and blood tonics), and slow-cooked with silkie chicken (a breed prized for its particularly dark, nutrient-dense meat), you get a soup that is both genuinely nourishing and pleasant to eat. Bro Niu notes that most tonic herbs help support immune function to some degree — but this combination is especially practical because it is not overly warming or drying, making it broadly suitable without needing a precise constitution diagnosis first.
Who it suits / who should be cautious
- Suitable for most constitutions and for the whole family; mild enough for regular consumption.
- Particularly useful for those recovering from illness or under sustained stress.
- Not suitable during an active cold or flu with fever.
- Those with yin deficiency or internal heat (who tend to run hot, have a dry mouth, or feel warm at night) should substitute southern dates (nan zao) for red dates.
- Those with diabetes should substitute red dates with jujube dates (jiao zao / coconut dates), which have a lower glycaemic impact.
Why these ingredients (the food-therapy logic)
- Astragalus root (bei qi / huang qi): One of the foremost qi-tonifying herbs in Chinese medicine; extensively used and studied for its association with supporting immune cell production, reducing fatigue, improving the body’s adaptability to stress, and promoting wound healing. Supplementing, yet not excessively warming.
- Goji berries (gou qi zi): Nourish the liver and kidneys, support healthy vision, contribute antioxidants; a well-known pairing with astragalus to balance qi and yin.
- Red dates (hong zao): A classic blood and qi tonic; natural sweetness and moderating effect in the formula.
- Fresh ginger (sheng jiang): Aids digestion and warms the middle; complements the tonic ingredients.
- Silkie chicken (wu ji): A breed of chicken with dark skin, meat, and bones; traditionally considered more nourishing than regular chicken, with a higher content of carnosine and other compounds. Mild and easy to digest.
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Astragalus root (bei qi) | 19 g (5 qian) | Rinse before use |
| Goji berries (gou qi zi) | 11 g (3 qian) | Rinse before use |
| Red dates (hong zao) | 6 pieces | Remove pits |
| Fresh ginger | 3 slices | |
| Silkie chicken (wu ji) | 1 whole bird | Remove head and tail; chop into large pieces; blanch briefly to remove impurities |
Method
- Rinse the astragalus and goji berries. Pit the red dates.
- Clean and prepare the silkie chicken: remove head and tail, chop into large pieces, then blanch briefly in boiling water. Drain and rinse.
- Place all ingredients in a pot with 8 to 9 bowls (about 2 litres) of water.
- Bring to a boil, then reduce to a gentle simmer and cook for 1.5 hours until the liquid reduces to 4 to 5 bowls.
- Serve the broth and eat the chicken and other ingredients.
Bro Niu’s tips
Astragalus, goji berries, and red dates are all tonic ingredients that support without being excessively warm or drying — they are suitable for most people most of the time, and the mild herb flavour makes this soup very approachable even for those new to Chinese herbal soups. For those with diabetes who still want to enjoy this soup, replace the red dates with coconut dates (jiao zao), which do not elevate blood glucose in the same way. Note that this soup should be avoided during an active cold or fever — wait until the illness has passed before resuming.
Community questions answered (selected)
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Q (anonymous): Can a 6-year-old drink astragalus and codonopsis tea to strengthen the body? Bro Niu: Children who eat a balanced diet generally do not need tonic herbs. But drinking a cup of astragalus and codonopsis tea once a week is fine — not something to give daily in large amounts.
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Q (Amy): Can the soup be made with frozen silkie chicken? It is easier to find where I am. Bro Niu: As long as it is not hormone-fed chicken, frozen silkie chicken is fine. For a baby starting solids, cook the chicken into a congee, blending it slightly once cooked so it is easy to eat. Otherwise, just drinking the broth without eating the meat provides limited nutrition.
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Q (anonymous): Can someone with diabetes drink this soup with red dates? Bro Niu: Those with diabetes should swap the red dates for coconut dates (jiao zao), as they do not raise blood sugar in the same way.
Published April 15, 2020 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
