Soups
Cordyceps Flower, Chinese Yam, Goji Berry and Quail Soup
Traditionally used to nourish the spleen, lungs, and vision; may support immunity
Why people make this soup
Quail has been nicknamed “animal ginseng” in Cantonese folk cooking — a small bird with an outsized reputation for nourishing the young, the elderly, and those recovering from illness. Paired with cordyceps flower (the cultivated, food-safe variety distinct from wild Tibetan cordyceps), Chinese yam, and goji berries, this is one of those soups that Bro Niu describes as gentle enough for the whole family — children and grandparents included. He specifically recommends it for anyone who seems to pick up every cold that comes around, or who coughs for weeks after a minor illness.
Who it suits / who should be cautious
- Suitable for the whole family: men, women, children, and elderly; mild and balanced in nature
- Particularly helpful for those with qi-deficient constitutions — often tired, prone to frequent colds, slow to recover from illness
- Good for children who tend to cough persistently after a cold
- Pregnant women can also enjoy this soup (Bro Niu confirmed it is safe)
- Nursing mothers can add dang shen and bei qi, but should drink the soup only after a feeding session, not immediately before — as the herbal components are best not passed to the infant in large amounts
- Do not drink when you have an active cold, flu, or fever — tonic soups are generally set aside during infections
Why these ingredients (the food-therapy logic)
- Cordyceps flower (chong cao hua): The cultivated fruit body of Cordyceps militaris; traditionally associated with supporting lung and kidney function, and boosting overall vitality — a more accessible and consistent option than wild cordyceps
- Chinese yam (huai shan): A foundational spleen and lung tonic in Cantonese cooking; supports digestion and the body’s energy reserves; both dried slices and fresh yam work well
- Goji berries (gou qi zi): Traditionally nourish liver and kidneys, support eye health, and gently enrich the blood
- Red dates (hong zao): Warm and tonifying; support the spleen and help buffer the formula for those with sensitive digestion
- Quail (an chun): Traditionally associated with tonifying the five organs; light but deeply nourishing; the broth is exceptionally clear and sweet
Ingredients (3–4 servings)
| Ingredient | Amount | Notes |
|---|---|---|
| Cordyceps flower (chong cao hua) | ~38 g (1 liang) | Rinse |
| Chinese yam slices (huai shan) | ~38 g (1 liang) | Rinse; fresh yam ~100 g also works |
| Goji berries (gou qi zi) | ~15 g (4 qian) | Rinse |
| Red dates | 6 pieces | Rinse |
| Fresh ginger | 2 slices | — |
| Quail | 2–3 birds | Clean and blanch first; or use chicken breast / lean pork |
| Boiling water | 4 bowls (~800 mL) | For double-boiling method |
Method
Double-boil method (recommended):
- Rinse all herbs. Clean and gut the quail; blanch briefly in boiling water, discard the blanching water, and rinse.
- Place all ingredients in a double-boiler insert or large heatproof bowl.
- Pour in 4 bowls of just-boiled water.
- Cover and double-boil over medium heat for about 3 hours.
- Serve the broth and eat the solids.
Simmer method (alternative):
- Follow steps 1–2 above, placing everything in a regular pot.
- Add 8 bowls (about 1.6 L) of water.
- Bring to a boil, then reduce to a low simmer for 2 hours until reduced to about 4 bowls.
Bro Niu’s tips
This soup is gentle and beneficial for the whole family, and Bro Niu particularly recommends it for children who are physically weak and prone to frequent colds, or who cough persistently after illness. If you cannot find fresh or frozen quail, chicken breast or lean pork works as a substitute. You may also add dried figs (wu hua guo) for extra moistening. Do not drink this soup during an active cold or flu — wait until you have recovered. Double-boiling preserves more of the delicate flavour and nutrients compared to open simmering, especially for precious ingredients.
Community questions answered (selected)
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Q (yy): How many people does this recipe serve? If using the simmering method instead of double-boiling, how much water? Bro Niu: This serves 3–4 people. For simmering, use 8 bowls of water and cook for 2 hours until reduced to 4 bowls. You can also add dried figs for extra nourishment.
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Q (Wing Wing): My child is 2 years old, has a cold constitution and asthma triggered by weather changes. Is this soup suitable? Bro Niu: Yes, this soup is suitable for your child. Additionally, try a regular congee with walnut meat, sweet and bitter almonds, red dates, and a small piece of tangerine peel — it has a calming effect on cough and wheezing.
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Q (Anna, pregnant): I am 10 weeks pregnant and tend toward heat and acne. Can I drink this soup? Bro Niu: This soup is not overly warming and is generally fine during pregnancy. For the acne from heat, try a dessert soup of gingko nuts, water chestnuts, and tofu skin — and you can also halve a raw gingko nut and apply it to the skin, rinsing off after 15 minutes.
Published March 16, 2013 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
