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Fresh Chinese Yam Vegetable Soup

Traditionally supports the spleen and is helpful for the 'three highs'

In short: Fresh Chinese Yam Vegetable Soup is a soup that Traditionally supports the spleen and is helpful for the 'three highs'. It is most often made for digestive wellness, blood sugar balance, heart & circulation. Total time about 1 hr 15 min. Key ingredients: chinese yam, carrots, sweet corn, goji berries.

By · Published under our editorial policy · Research library

Prep
15 min
Cook
1 hr
Total
1 hr 15 min
Makes
1.2 L
Digestive WellnessBlood Sugar BalanceHeart & Circulation
Fresh Chinese Yam Vegetable Soup

Why people make this soup

After a stretch of rich festive eating, the stomach feels clogged, so Nourilo turns to a light vegetable soup. Fresh Chinese yam is a favourite of his — it’s traditionally valued for supporting qi and yin, the spleen and lung. It’s also full of a slippery mucilage that’s thought to help with cholesterol, and because it swells after absorbing water, it brings a comfortable sense of fullness so you don’t overeat. Paired with carrot and corn, it makes a clear, naturally sweet pot that suits anyone watching the “three highs” (blood sugar, blood pressure, blood lipids).

What studies say about the key ingredients

Traditional use is not the same as clinical proof. Here is the strongest human research we found for each ingredient, limitations included.

  • Goji berries · Meta-analysis, 161 participants · 2012
    Compared with placebo (n=80), the goji juice group (n=81) reported greater improvements in several self-rated symptoms, including stress, mental acuity, sleep quality and overall well-being, under a random effects model.Limitation: Outcomes were self-reported symptom questionnaires, and several symptoms showed significant heterogeneity across the four pooled trials of a single branded juice.PubMed 22897500 · 3 more goji berries studies

From the Nourilo Research Library. Findings come from specific doses, extracts and populations and may not apply to a home-cooked recipe.

Safety first — read before you cook

This is a traditional food, not a treatment. Please check with your doctor or pharmacist before making it a regular part of your diet if you:

  • are pregnant or breastfeeding, or are cooking for a young child;
  • take regular medicines — especially blood thinners, blood-pressure, diabetes or immune-suppressing drugs;
  • have a kidney, liver or heart condition, or a known food allergy.

Ingredient notes for this recipe

  • Goji berries: A few cases of raised INR (a bleeding-risk marker) have been reported in people taking warfarin after drinking concentrated goji tea or wine. If you take a blood thinner, check with your doctor. Source: Memorial Sloan Kettering — Lycium

Stop eating it and seek advice if you notice an allergic reaction or feel unwell. Safety notes reviewed 8 October 2026 · How we write safety notes

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