Soups
Fresh Chinese Yam Vegetable Soup
Traditionally supports the spleen and is helpful for the 'three highs'
Why people make this soup
After a stretch of rich festive eating, the stomach feels clogged, so Bro Niu 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).
Who it suits / who should be cautious
- Suits men, women and children; traditionally regarded as especially helpful for those mindful of the “three highs”.
- A wholesome everyday soup with no special cautions; enjoy in normal amounts.
Why these ingredients (the food-therapy logic)
- Fresh Chinese yam (xian huai shan): Traditionally supports qi and yin, the spleen and lung; its mucilage and fibre give a comfortable fullness.
- Carrot (hong luo bo) and corn (su mi): Add natural sweetness and lighten the soup.
- Goji berries (gou qi zi): Traditionally nourish the liver and kidney.
- Cashews (yao guo): Add body and richness; can be swapped for other nuts or beans.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh Chinese yam | ~4 liang (~150 g) | Peeled, cut into chunks |
| Carrots | 1–2 | Peeled, cut into chunks |
| Sweet corn | 1 cob | Husked, cut into chunks |
| Goji berries | 1 tablespoon | Soaked, rinsed |
| Cashew nuts | ~2 liang (~75 g) | Rinsed |
Method
- Peel the fresh yam, wash and cut into chunks. Peel and chunk the carrots. Husk the corn and cut into chunks.
- Soak and rinse the goji; rinse the cashews.
- Put all ingredients in a pot with 8 bowls of water.
- Simmer for 1 hour until reduced to 4 bowls. Serve.
Bro Niu’s tips
This soup is clear and naturally sweet and suits the whole family, with a traditional reputation for being helpful to those with the “three highs”. The cashews can be replaced with other nuts or beans.
Community questions answered (selected)
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Q (Bobo): Can I add lion’s mane mushroom or five-finger peach (wu zhi mao tao) to this soup? Bro Niu: Yes, you can add lion’s mane mushroom or five-finger peach — it’s even better for the spleen and stomach.
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Q (yy): Can I simmer Indian gooseberry (yu gan zi) with guava in water? For how long? Bro Niu: Indian gooseberry can be simmered with guava in water for 20 minutes; it is traditionally regarded as helpful for blood sugar.
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Q (Ali): I’ve just finished chemotherapy and will have breast-tumour removal surgery in 2–3 weeks. How should I handle my diet to recover well afterwards? Bro Niu: Cancer patients should avoid high-fat, sugary foods. You can regularly cook “four-spirit pork rib soup” (yam, poria, lotus seed, euryale, with some red dates and tangerine peel) and “four-red soup” (red beans, red-skinned peanuts, goji, red dates) to support the spleen, stomach and blood. After surgery, protein powder (1–2 packs a day, from the pharmacy) can help speed recovery.
Published February 15, 2025 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
