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Burdock Root, Phyllanthus (Oil Gan Zi) and Water Chestnut Soup

traditionally associated with supporting healthy blood sugar levels and weight management

By · Registered Nutritionist & TCM Practitioner

Prep
15 min
Cook
120 min
Total
135 min
Makes
1.2 L
Weight & MetabolismBlood Sugar Balance
Burdock Root, Phyllanthus (Oil Gan Zi) and Water Chestnut Soup

Why people make this soup

People with diabetes are often told to be careful with sweet fruit — and that is sound advice for high-sugar varieties. But Nourilo points out that tart, astringent fruits are a different story: sour and astringent-tasting fruits like guava, fresh hawthorn, phyllanthus (Indian gooseberry), and kiwi are actually associated in Chinese dietary tradition with helping to regulate blood sugar. The day this soup came together, Nourilo had spotted both fresh phyllanthus and newly arrived slender burdock root at a herbal produce stall — the slender variety having a stronger flavour and better therapeutic quality than the thick ones. Water chestnut and carrot were added to balance out the tartness of the phyllanthus and add a natural sweetness. The result is a satisfying, lightly sweet-sour soup that is equally good as a general health soup for the whole family, and particularly suitable for weight management and cardiovascular support.

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Frequently asked questions

Who is this soup traditionally considered suitable for?

This soup is traditionally associated with supporting healthy blood sugar levels and weight management, and is also described as suitable for those with heart conditions or who are overweight. It is equally good as a general health soup for the whole family.

Why is phyllanthus used in this soup rather than sweeter fruits?

In Chinese dietary tradition, sour and astringent-tasting fruits such as phyllanthus (Indian gooseberry) are associated with helping to regulate blood sugar, making them a different story from high-sugar varieties. Water chestnut and carrot are added to balance out the tartness of the phyllanthus and add a natural sweetness.

Does it matter what type of burdock root I use?

The recipe recommends choosing slender burdock roots over thick ones, as they are more fragrant and considered more therapeutically effective.

What pot should I use to cook this soup?

Because phyllanthus is acidic, the recipe requires a non-reactive pot — clay, ceramic, or stainless steel. A reactive metal pot should be avoided.

How long does this soup take to make and how much does it yield?

Preparation takes about 15 minutes and the soup simmers for approximately 2 hours, giving a total time of around 2 hours and 15 minutes. The finished soup yields approximately 1.2 litres.

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