Enoki Mushroom, Soybean Sprout and Suolo Fish Soup

Why people make this soup

A bundle of enoki mushrooms, a bag of soybean sprouts, and a pound of small fresh sea fish — this simple combination becomes a genuinely nourishing weeknight soup. Beyond its bright, clean flavour, it is traditionally considered supportive of children’s brain development and mental sharpness — something parents have quietly relied on for generations.

Enoki mushrooms (sometimes called the “intelligence mushroom” in traditional food medicine) are notably high in zinc, a mineral that plays a well-established role in normal cognitive function. Soybean sprouts are considered more bioavailable than whole soybeans: the sprouting process breaks down anti-nutrients and releases additional micronutrients, making them easier to digest and absorb. The soup is also a practical source of lean protein from the fish, and makes a gentle, flavourful broth suitable for everyone at the table.

Who it suits / who should be cautious

• Suitable for children, teenagers, adults, and older family members alike
• Particularly valued by parents looking for everyday brain-supportive foods for growing children
• The soup is also traditionally used to support recovery from post-natal constipation or low milk supply — consult your care provider for these situations
• Those with seafood allergies should avoid or substitute accordingly
• If you or your child is currently feverish or fighting an active cold, hold off on fresh fish soups until recovery; Bro Niu recommends using lean pork instead during illness

Why these ingredients (the food-therapy logic)

• Enoki mushrooms (jin zhen gu): In traditional food therapy, enoki are associated with strengthening the spleen and supporting cognitive development. Modern nutrition backs their high zinc content and beta-glucan fibre.
• Soybean sprouts (da dou ya cai): Sprouting soybeans unlocks nutrients that are harder to access in whole beans. Traditional texts credit soybean sprouts with clearing heat and dampness; they are also considered beneficial for skin and general growth in children.
• Small sea fish (suo luo yu): Sea fish provide omega-3 fatty acids and high-quality protein. In Cantonese food therapy, fresh sea fish are considered nourishing to the spleen and supportive of complexion. Their freshness is key — frying the fish briefly before boiling gives the broth its characteristic milky white colour.
• Fresh ginger (sheng jiang): Ginger warms the stomach and helps balance the slightly cooling nature of the other ingredients, while also reducing any fishy odour.

Ingredients (3–4 bowls)

Ingredient	Amount	Notes
Enoki mushrooms	1 pack (~200 g)	Trim root ends, rinse
Soybean sprouts	~300 g	Trim root tips, rinse
Fresh ginger	2 slices
Suolo fish (or small sea fish)	~600 g	Sardines or smelt work well
Water	6–7 bowls	Boiling
Cooking oil	A little	For frying fish

Method

1. Trim the root ends from both the enoki mushrooms and soybean sprouts; rinse well and set aside.
2. Prepare the fish: use scissors to remove the gills and gut each fish, then scrape off the scales and rinse thoroughly.
3. Heat a little oil in a pot over medium-high heat. Fry the fish until lightly golden on both sides — this step removes any fishiness and makes the broth turn milky.
4. Pour in 6–7 bowls of boiling water. Add ginger slices, enoki mushrooms, and soybean sprouts.
5. Bring back to a boil, then reduce to medium heat and cook for 45 minutes.
6. Season lightly with salt before serving. The soup is naturally sweet and needs very little seasoning.

Bro Niu’s tips

When the fish is genuinely fresh, this broth is naturally sweet with no unpleasant fishiness — the whole family can enjoy it. The soup is also traditionally thought to be supportive during pregnancy hypertension, post-natal constipation, and low milk supply. Soybean sprout soup has also long been used in folk remedies for flat warts.

Community questions answered (selected)

• Q (Sammi): My daughter’s lips have turned dark red recently and her voice often goes hoarse — what would you suggest? Bro Niu: Try one-quarter golden monk fruit (jin luo han guo), 3 qian ophiopogon root (mai dong), and 3 grains pang da hai in 4 bowls of water, cooked down to 2 bowls. Take for 3 consecutive days.

• Q (小华): My 7-year-old had a fever that’s now resolved, but he’s been sweating heavily at night — his whole head is soaked. What would you recommend for recovery? Bro Niu: Use 1 liang black beans (hei dou), 5 qian floating wheat (fu xiao mai), and 6 black dates (hei zao or nan zao) cooked in 5 bowls of water down to 2 bowls. Take for 3 consecutive days — this helps reduce night sweats after illness.

• Q (Mimi): Can someone with a uterine fibroid eat green papaya? Bro Niu: Yes, green papaya is fine for uterine fibroids — no problem at all.

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Published December 5, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.