Soups
Burdock Root and Five-Vegetable Soup
traditionally used to support the body's natural elimination, reduce fluid retention, and promote healthy lipid levels
Why people make this soup
Burdock root has become one of the most talked-about vegetables in modern Cantonese health cooking, and with good reason. In Traditional Chinese Medicine, it is prized for clearing heat, dispersing toxins, and supporting the upper and middle zones of the body. It has a long association with cardiovascular health and is a food Bro Niu particularly recommends for those who have experienced stroke or who are managing high blood pressure, high cholesterol, or diabetes. This particular soup bundles burdock with four other plant-based allies — corn, black wood ear, water chestnuts, and carrot — to create something that is genuinely easy to make, naturally sweet, and satisfying to eat, not just medicinal in intention.
Who it suits / who should be cautious
- Well suited to those managing high blood pressure, elevated cholesterol, diabetes, or mild fluid retention; also suitable for general cancer wellness support
- A good general family soup; old and young alike can enjoy it
- Those with a cold or weak digestive system (prone to loose stools, easily cold in the abdomen) should add a few extra slices of ginger to warm the soup and moderate burdock’s cooling quality
- Women who have just finished their period and feel run-down may wish to substitute the burdock with beetroot for a more blood-nourishing effect
Why these ingredients (the food-therapy logic)
- Burdock root (niu bang, Arctium lappa): Associated in Chinese food therapy with clearing heat, detoxifying, and supporting lymphatic and cardiovascular health. Also traditionally linked to stroke prevention and recovery.
- Corn (su mi): Supports urinary health and fluid balance; adds natural sweetness and a mild, corn-based flavour to the broth.
- Black wood ear mushroom (hei mu er): Supports blood quality, reduces blood viscosity, and is traditionally associated with cardiovascular protection.
- Water chestnuts (ma ti): Cooling, hydrating, and supportive of heat clearance; also used to support healthy digestion.
- Carrot (hong luo bo): Rich in beta-carotene; supports eye health and provides an antioxidant-rich base for the broth.
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh burdock root (niu bang) | 4 liang (~150 g) | Scrub the skin clean; cook with the skin on |
| Fresh corn on the cob | 2 ears | Remove husks; cut into segments |
| Dried black wood ear mushroom (hei mu er) | 2 large pieces | Soak until expanded; remove base stalk; cut into strips |
| Water chestnuts (ma ti) | 8 pieces | Peel; cut into chunks |
| Carrot | 1 medium | Peel; cut into chunks |
| Water | 8 bowls (~2 L) | |
| Ginger | 2–3 extra slices | Optional; recommended for those with cold digestion |
Method
- Scrub the burdock root thoroughly under running water. Do not peel — the skin contains nutrients. Cut into short segments.
- Soak the black wood ear mushroom until fully expanded. Remove the tough base stalk; cut the rest into strips.
- Peel the water chestnuts and carrot; cut into chunks. Remove the corn husks and cut each cob into segments.
- Place all ingredients into a pot with 8 bowls of water. Bring to a boil, then reduce to a gentle simmer for about 1 hour until the liquid reduces to 4–5 bowls.
- Serve hot, drinking the broth and eating the vegetables and mushroom. Corn, burdock, carrot, water chestnuts, and wood ear are all worth eating.
Bro Niu’s tips
This soup is clear, naturally sweet, and extremely versatile. It can be cooked purely as a vegetable broth (entirely plant-based, great for those wanting a meat-free option) or with the addition of lean pork for extra body. If you cannot find fresh burdock, dried burdock works too — use about 1 liang (38 g) of dried burdock in place of the fresh.
One practical note: if you make this soup the night before and want to reheat it the next day, remove the wood ear mushroom and any other vegetable solids before refrigerating. Vegetables (especially wood ear) left sitting in hot broth for extended periods can develop nitrites, which is not ideal. Store them separately and add back when reheating.
When you add ginger, keep the skin on — ginger skin has a particularly strong wind-dispersing quality, and rinsing it clean is all that is needed.
Community questions answered (selected)
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Q (Amy): Can I use dried burdock? How much should I use? Bro Niu: Yes, dried burdock works well. Use 1 liang (about 38 g) of dried burdock in place of the fresh.
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Q (Ks): If I add ginger, should I remove the skin? Bro Niu: Keep the skin on. Ginger skin has a strong wind-dispersing quality — just rinse it clean and use it with the skin on.
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Q (anonymous): Can I add snow fungus (snow ear mushroom) to this soup? Bro Niu: Yes, you can add snow fungus. However, if you make the soup ahead and reheat it the next day, remove both the black wood ear and the snow fungus before storing — these mushrooms sitting in hot broth overnight can develop nitrites. Store them separately and add them back when reheating.
Published May 8, 2015 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
