Soups
Fresh Chinese Yam, Lotus Seed, Lily Bulb & Longan Soup
Traditionally associated with calming the mind, easing anxiety, and supporting restful sleep
Why people make this soup
Traditional Chinese medicine holds a simple standard for good health: eat well, sleep well, and have regular bowel movements. It is a simple standard — but for many people, the second item on that list is the hardest to achieve. Life pressure, long hours, and a general sense of being unable to switch off at night have made poor sleep quality incredibly common.
This soup draws on a cluster of ingredients that Chinese food therapists have relied on for generations to calm what traditional medicine calls the “heart spirit” (xin shen) — the mental and emotional dimension of wellbeing. It is gentle and naturally sweet, tasting more like a comforting soup than any kind of medicine. Suitable for those who have trouble falling asleep, those who wake in the small hours and cannot get back to sleep, and those whose dreams are too vivid and restless.
Who it suits / who should be cautious
- People with insomnia, frequent waking, or vivid dreams related to stress and overwork
- Those with mild anxiety and fatigue; also beneficial for neurasthenia (nervous exhaustion)
- Children who are anxious or restless at night can also have a smaller portion
- Tip from Bro Niu: Avoid coffee and strong tea after dinner; a small cup of warm milk before bed also supports sleep
Why these ingredients (the food-therapy logic)
- Fresh Chinese yam (xian huai shan / Dioscorea polystachya): Gentle on the stomach; in food therapy associated with tonifying the spleen, lung, and kidney; its natural mucilage is considered beneficial for the inner walls of blood vessels
- Lotus seeds (lian zi): A core ingredient in Chinese sleep-support recipes; associated with calming the heart and mind, tonifying the spleen, and sedating restlessness; the green embryo inside is considered especially useful if removed and used separately
- Dried lily bulb (bai he / Lilium brownii): Cool, moist, and gently calming; one of the key herbs for what traditional medicine calls “heart fire” — a state of agitation, insomnia, and dreamful sleep; also supports the lungs
- Longan flesh (yuan rou / gui yuan): Sweet and warming; associated with nourishing the heart and blood; an excellent complement to the cooler lily bulb
- Red jujube dates (hong zao): Blood-nourishing and stomach-friendly; a gentle tonic added to almost every Chinese calming soup
- Pork shin (zhu zhan): Provides body and protein to make this a complete, satisfying meal soup rather than just a medicinal tea
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh Chinese yam | ~150 g (4 liang) | Peeled, cut into chunks |
| Lotus seeds | ~37 g (1 liang) | Soaked and rinsed |
| Dried lily bulb | ~37 g (1 liang) | Soaked and rinsed |
| Longan flesh | ~19 g (5 qian) | Rinsed |
| Red jujube dates | 6 pieces | Pitted |
| Pork shin | ~300 g (1 piece) | Blanched to remove impurities |
| Water | 8 bowls (~1.6 L) |
Method
- Peel the fresh Chinese yam and cut into chunks (use gloves if your skin is sensitive to the sap).
- Soak and rinse the lotus seeds and lily bulb.
- Pit the jujube dates.
- Cut the pork shin into chunks and blanch in boiling water for a few minutes; drain and rinse.
- Combine all ingredients in a pot with 8 bowls of water.
- Bring to a boil, then reduce heat and simmer for about 1.5 hours until the broth reduces to roughly 4 bowls.
- Serve and eat the soup along with the ingredients — both are nourishing.
Bro Niu’s tips
This soup has a clean, naturally sweet flavour and is suitable for the whole family. It is also helpful for those with nervous exhaustion or neurasthenia. If you only have dried Chinese yam, use about 1 liang (~37 g) in place of the fresh. Purple yam can also be substituted. For long-term insomnia, Bro Niu suggests making simple lifestyle adjustments alongside food therapy: no caffeinated drinks after dinner, and a small warm glass of milk before bed can make a real difference.
Community questions answered (selected)
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Q (reader): Can I use dried Chinese yam (gan huai shan) instead of fresh? Bro Niu: Yes — use about 1 liang (37 g) of dried Chinese yam.
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Q (Ki / reader): Can I use purple yam instead of regular Chinese yam? Bro Niu: Yes, purple yam works fine.
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Q (Christy / reader): My 10-year-old daughter has been sleeping badly — difficulty falling asleep, waking in the night, and waking very early. She also has frequent nosebleeds. Is there a food remedy? Bro Niu: First, think about whether stress or anxiety might be playing a role — talk with her and offer encouragement. For the nosebleeds and to calm the mind, try a soup with fresh cogon grass root (xian mao gen), 3 fresh lotus root nodes, and 1 liang of dried lily bulb, with a little rock sugar. Simmer half an hour and let her drink it — it helps reduce nosebleeds and has a gently calming quality.
Published January 4, 2022 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
