Soups
Quail Soup with Chinese Yam, Goji, and Red Dates
Traditionally used to build strength in children and support post-illness or post-partum recovery
Why people make this soup
Quail has long carried the affectionate nickname “ginseng of the poultry world” in Chinese culinary tradition — a nod to its reputation as a small but powerfully nourishing bird. Unlike heavier tonics, a quail soup tends to be light, mildly sweet, and easy on the digestive system, making it especially suitable for children, the elderly, and those who are rebuilding their strength after illness. Bro Niu found good-quality imported frozen quail at the supermarket, which work well for soup even if fresh birds are not available. The herbal companions here — Chinese yam, goji, and red dates — are a classic trio that together support the spleen, liver, and kidneys in a mild, balanced way.
Who it suits / who should be cautious
- Suitable for children with a weak constitution, poor appetite, slow growth, or frequent illness.
- Suitable for adults recovering from surgery, illness, or childbirth; also suitable for new mothers who are breastfeeding (the soup supports general vitality without being too heating).
- Suitable for pregnant women from the second trimester onward.
- Suitable for the whole family as a general health-supporting soup — two servings a week is a reasonable frequency.
- Those with an active cold, flu, or fever should avoid this and any other tonifying soup until fully recovered.
Why these ingredients (the food-therapy logic)
- Quail (an chun): A small, tender bird traditionally associated with nourishing the five organ systems, supporting growth and development, and building physical stamina. Its mild flavour makes it palatable for children who may refuse stronger-tasting meat soups.
- Chinese yam (huai shan): One of the most versatile and widely used tonic herbs in Chinese food therapy. Supports the spleen (improving digestion and absorption), lungs, and kidneys. Gentle enough for daily use and safe for children.
- Goji berries (gou qi zi): Nourish liver and kidney yin, support eye health, and contribute to building blood. Often used in tonics for children to support healthy development.
- Red dates (hong zao): Warm and sweet; support blood production, calm the spirit, and harmonise the other ingredients. A staple in Cantonese family soups.
- Fresh ginger: Warms the stomach, adds flavour, and helps the body absorb the nourishment from the other ingredients.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Chinese yam (huai shan), dried | 37 g (1 liang) | |
| Goji berries (gou qi zi) | 19 g (5 qian) | Rinse well |
| Red dates (hong zao) | 6 pieces | |
| Fresh ginger | 3 slices | |
| Quail | 2 birds | Frozen or fresh; if using small Chinese quail, use 3–4 |
| Water | 8 bowls (~2 L) | To yield 4 bowls |
Method
- If using frozen quail, thaw completely in the refrigerator the night before.
- Clean and gut the quail; blanch in boiling water for 2–3 minutes to remove impurities. Drain and set aside.
- Rinse huai shan, goji berries, and red dates briefly in cool water.
- Place all ingredients into a pot with 8 bowls of water.
- Bring to a boil over medium heat, then reduce to a gentle simmer.
- Cook for 2 hours until the liquid reduces to approximately 4 bowls.
- Serve warm; eat the quail meat and the soft soup ingredients along with the broth.
Bro Niu’s tips
- If using the smaller Chinese variety of quail rather than larger imported birds, use 3–4 quail instead of 2.
- This soup is suitable for the whole family. For children, serve a smaller portion (about half a bowl is enough for toddlers).
- For a variation that helps with low milk supply in breastfeeding mothers: replace huai shan with bei qi (astragalus) at 3 qian, and add 4 dried figs (wu hua guo). This version is traditionally associated with supporting milk production.
- Bro Niu recommends this soup two to three times a week for children who are frequently unwell or slow to gain weight, in combination with a varied, balanced diet.
- For boosting brain function and aiding weight gain in an older child (teenager): combine huai shan, fu ling, lotus seeds, qian shi (euryale seeds), and gui yuan (longan) with walnut kernels and lean pork. Simmer for 90 minutes. Three times a week.
Community questions answered (selected)
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Q (Man cheung): My 3-year-old son is much smaller than children his age and very slight — can regularly making this quail soup help him grow? Bro Niu: Yes, for a small or thin child, this soup is very suitable. Combine quail with tai zi shen (prince’s ginseng) at 3 qian, huai shan at 1 liang, qian shi at 1 liang, and red dates at 6 pieces. Cook twice a week. This combination is particularly good for building the spleen, gaining healthy weight, and supporting growth.
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Q (CY): Is this soup suitable for a new mother who is breastfeeding, one month after giving birth? Is huai shan necessary? Bro Niu: Yes, this soup is suitable for breastfeeding mothers one month after birth. If you prefer not to use huai shan, substitute it with bei qi at 3 qian and add 4 dried figs — this variation is traditionally associated with supporting milk production.
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Q (浩然妈): My son is 14 months old — quite small for his age. He doesn’t eat meat. Is a quail tai zi shen soup suitable? What if I can’t find quail? Bro Niu: This soup is suitable and can help. If quail is unavailable, substitute lean pork, chicken breast, or fresh fish — the herbs do most of the work. Mashing the cooked huai shan and qian shi into the congee makes it even easier for little ones to absorb.
Published October 5, 2012 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
