Soups
Fresh Burdock Vegetable Soup
Traditionally supports against high cholesterol, blood pressure and blood sugar
Why people make this soup
The “three highs” — high cholesterol, blood pressure and blood sugar — are showing up in younger people now, often from long hours, stress and a meat-heavy, vegetable-light diet full of fatty beef, fatty chicken, organ meats and shellfish. When the weekend comes, it is a good idea to put on a soup that supports the body against all that. This fresh burdock vegetable soup is generously loaded — a real “rainbow diet” of differently coloured vegetables, gourds and mushrooms, plus blood-nourishing red-skinned peanuts and red dates. It turns out fresh and tasty, is good for the complexion, and is traditionally taken to support against the three highs.
Who it suits / who should be cautious
- Suits the whole family, young and old, especially office workers wanting a wholesome weekend soup; eat the ingredients along with the broth for the most benefit. Pregnant women may also drink it.
- A gentle everyday soup; for a diagnosed condition, please see a doctor.
Why these ingredients (the food-therapy logic)
- Fresh burdock root (xian niu bang): Traditionally associated with supporting against stroke; the slender roots are considered better.
- Chayote, carrot, corn, water chestnut: Colourful vegetables and gourds following the “rainbow” approach, light and nourishing.
- Shiitake (dong gu): A flavourful mushroom commonly used in everyday soups.
- Red dates (hong zao): Traditionally nourish the blood and add natural sweetness.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh burdock root | ~150 g | skin washed, cut into chunks |
| Chayote | 1 | peeled, cut into chunks |
| Water chestnuts | 6 | peeled, washed |
| Carrot | 1 | peeled, cut into chunks |
| Corn | 1 ear | husked, cut into pieces |
| Dried shiitake | 4 | soaked, stems removed |
| Red dates | 5 | pitted |
Method
- Wash the burdock skin and cut into chunks. Peel and chunk the chayote and carrot. Peel and wash the water chestnuts. Husk and cut the corn. Soak and rinse the shiitake and remove the stems. Pit the red dates.
- Put everything into 9 bowls of water and simmer 2 hours until reduced to about 4 bowls. Eat the ingredients along with the soup.
Bro Niu’s tips
Fresh burdock is traditionally associated with supporting against stroke; choose the slender roots for better effect. This soup suits young and old, and it is best to eat the ingredients too, not just the broth.
Community questions answered (selected)
- Q (BOMA): Can pregnant women drink this? And does a 5-month pregnant woman need to leave out the water chestnut? Bro Niu: Yes, pregnant women may drink this soup. Water chestnut is cooling, but pregnant women can still eat it — during pregnancy favour the cooling and moistening, and after birth favour the warming and tonifying.
- Q (anonymous reader): I’ve coughed for three weeks with white phlegm and a thin runny nose; cough syrup helps but it returns when I stop. Is this a cold-type cough? Bro Niu: Lots of white phlegm does point to a cold-type cough. Try perilla leaf (fresh, or 3 qian dried), 3–4 ginger slices and a little brown sugar in 3 bowls of water, boiled 15 minutes; it helps disperse cold and ease the cough — take 3–4 doses.
Published December 13, 2023 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
