Soups
Fresh Yam, Bamboo Fungus & Quail Soup
Traditionally used to nourish the body, support cardiovascular health, and help manage the risk of high blood pressure, cholesterol, and blood sugar
Why people make this soup
Three-high syndrome — the combination of high blood pressure, high blood lipids, and high blood sugar — has become increasingly common with modern sedentary lifestyles and calorie-rich diets. In traditional food therapy, the approach is not to use heavy, tonifying ingredients but rather to build a light, steady foundation of nourishment while choosing ingredients associated with clearing excess fat and supporting vascular health. Fresh Chinese yam (huai shan) is a cornerstone of this approach: it is sweet, gentle, and contains a natural mucilage that is associated with protecting the arterial walls from fat deposits. Bamboo fungus adds a distinctive texture and a reputation for being particularly “scraping” on arterial plaque — a quality Cantonese cooks describe as “gua you” (scraping oil). Quail is known as the “animal ginseng” in folk tradition for its tonic effect without fatty heaviness.
Who it suits / who should be cautious
- Good for middle-aged and older adults looking to support cardiovascular and blood-sugar health through diet
- Excellent for children’s growth and development as well — the soup is naturally sweet and well-liked by younger family members
- Those with gout can drink this soup safely; it does not increase uric acid
- Generally safe for the whole family
- This is a preventive and nourishing soup, not a treatment; those on medication for blood pressure or diabetes should continue their prescribed treatment
Why these ingredients (the food-therapy logic)
- Fresh Chinese yam (xian huai shan): Contains natural mucilage that is associated with protecting vascular walls and preventing fat deposition; also contains compounds (including dioscorine) associated with blood-sugar regulation
- Bamboo fungus (zhu sheng): A prized edible fungus associated with protecting the liver, reducing fat accumulation in vessel walls, and supporting healthy blood lipids
- Goji berries (gou qi zi): Nourishing to the liver and kidneys; associated with supporting vision and immune function
- Jujube dates (hong zao): Gently nourishing to qi and blood; naturally sweet, replacing the need for added sugar
- Quail (an chun): Lean, rich in protein; in traditional terms, it is said to nourish all five organs without the fattiness of regular chicken
Ingredients (4 bowls / 1 pot)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh Chinese yam (xian huai shan) | 1 root (~300–400 g) | Peel, rinse, cut into pieces |
| Dried bamboo fungus (zhu sheng) | 6 pieces | Soak in warm water 15 min, trim base |
| Goji berries | 11 g (3 qian) | Rinse briefly |
| Fresh ginger | 3 slices | |
| Red jujube dates | 4 pieces | Pit removed |
| Quail | 2 birds | Clean, blanch before cooking |
| Water | 8 bowls (~1.9 L) |
Method
- Peel the fresh yam, rinse, and cut into sections. (Note: fresh yam can cause skin itching — wear gloves or rinse hands immediately if irritation occurs.)
- Soak bamboo fungus in warm water for about 15 minutes until pliable; trim and discard the tough base.
- Rinse the goji berries. Remove pits from the dates.
- Clean and blanch the quail: place in a pot with cold water, bring to a simmer, skim foam, drain and rinse.
- Combine all ingredients in a large pot with 8 bowls of water. Bring to a boil.
- Reduce heat and simmer for 1.5 hours until liquid reduces to about 4 bowls.
- Serve with the solid ingredients — eat the yam, bamboo fungus, and quail.
Bro Niu’s tips
This delicious, lightly sweet soup is suitable for the whole family — children, adults, and the elderly alike. While it is particularly valued for those managing three-high concerns, it is equally good as a growth-supporting soup for children. If fresh yam is unavailable, dried yam (huai shan, about 38 g / 1 liang) can be substituted. You can also swap quail for black-boned chicken (wu ji) for an even more nourishing variation.
Community questions answered (selected)
-
Q (Wendy): Can I use dried yam instead of fresh? Bro Niu: Yes, dried yam works fine. Use about 1 liang (38 g).
-
Q (Cherry): Does this soup affect uric acid levels? Is it safe for someone with gout? Bro Niu: This soup does not affect uric acid. It is safe to drink.
Published June 24, 2021 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
