Soups
Black Bean, Black Sesame and Southern Date Soup
traditionally associated with nourishing the skin, supporting healthy bowel regularity, slowing greying, and calming allergic skin reactions
Why people make this soup
The logic here is simple: black-pigmented foods are traditionally considered rich in antioxidants that benefit the kidneys, liver, and blood. Modern understanding supports some of this — both black soybeans and black sesame are high in vitamin E, anthocyanins, and plant-based antioxidants that are associated with reducing oxidative damage to cells, including skin cells. The dietary fibre in all three ingredients also supports gut regularity, which in traditional thinking is directly linked to skin clarity. This “three blacks” soup (san hei tang) has been a Cantonese household staple for complexion, hair, and gut health for generations. It is mild enough for young children, and the naturally rich, nutty flavour is genuinely pleasant.
Who it suits / who should be cautious
- Suitable for most adults and children; children as young as 2 years old can drink this
- Particularly helpful for those with dull complexion, premature grey hair, dry skin, prone to eczema or hives, or suffering from constipation
- Those with a hot constitution: use black sesame raw (unroasted) rather than toasted, as toasting adds warmth
- Pregnant women (35+ weeks): the soup is considered safe; unsweetened black sesame paste is also a good alternative for clearing foetal heat and moistening the skin
- Active cold or fever: wait until recovered before drinking this nourishing soup
Why these ingredients (the food-therapy logic)
- Green-core black soybeans (qing ren hei dou): Distinctively identified by their green interior when split — this variety is considered superior for nourishing the kidneys and blood. Rich in vitamin E, anthocyanins, and isoflavones. Traditionally associated with promoting circulation, supporting the liver and kidney, and nourishing the hair.
- Black sesame (hei zhi ma): A classic food-therapy ingredient for the liver and kidneys in Chinese tradition. Rich in vitamin E, calcium, and unsaturated fats; associated with nourishing yin, moistening the intestines, and supporting healthy hair pigmentation.
- Southern dates (nan zao): Slimmer and firmer than ordinary black dates, with a denser, less cloying flesh. Traditionally used to tonify the spleen and kidneys, and to build qi; adds pleasant sweetness without the heaviness of other dates.
Ingredients (3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Green-core black soybeans | ~75 g (2 liang) | Soak in water for 1 hour before cooking |
| Black sesame seeds | ~19 g (5 qian) | Rinse; may use 2 tbsp black sesame powder as substitute |
| Southern dates | 6–8 pieces | Rinse |
| Water | 7 bowls (~1.4 litres) | — |
Method
- Rinse the black soybeans, then soak in water for 1 hour.
- Rinse the sesame seeds and southern dates.
- Combine all ingredients in a pot with 7 bowls of cold water.
- Bring to the boil, then reduce to a low simmer.
- Simmer for about 1 hour until the liquid reduces to 3–4 bowls.
- Serve warm and eat the solid ingredients along with the broth — both soup and solid carry the benefits.
Bro Niu’s tips
Eating the solid ingredients — especially the black beans — is important for the full benefit; do not just drink the liquid and leave the solids. You can add 1 piece of dried tangerine peel (chen pi) if desired. For variety, dried black wolfberries (hei gou qi) or black wood ear mushroom can also be added. This soup is suitable for regular use: two to three times per week is a sensible routine. It has a pleasant, slightly nutty and sweet flavour that makes it easy to keep going. If southern dates are unavailable, red dates (hong zao) are a workable substitute.
Community questions answered (selected)
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Q (kinkintang): I have had hives for a week — extremely itchy at night on my limbs and waist, and nothing from Western or Chinese medicine has helped so far. Can this soup help? Bro Niu: Try this black bean, black sesame, and southern date soup. For external itch relief, simmer 1 liang (37 g) of wild honeysuckle (tu yin hua) in water for 20 minutes and use as an external wash three times a day. If you cannot find wild honeysuckle, a combination of cultivated honeysuckle (jin yin hua) and dandelion herb (pu gong ying) at 5 qian each will also work as a wash. This soup is compatible with Chinese herbal medicine — both are food-grade and can be taken together.
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Q (Annie): Do the black beans and black sesame need to be dry-roasted first? Bro Niu: Toasting the black sesame adds warmth and a nuttier aroma — suitable for those with a neutral or cold constitution. If you tend to run hot, use the sesame unroasted. No need to roast the black beans before cooking.
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Q (reader): If there are no southern dates or black dates, what can I substitute? Bro Niu: Red dates (hong zao) work as a substitute.
Published December 30, 2016 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
