Soups
Chinese Ginseng, Astragalus, and Free-Range Chicken Soup
traditionally used to replenish qi, nourish blood, and support immune resilience
In short: Chinese Ginseng, Astragalus, and Free-Range Chicken Soup is a soup that traditionally used to replenish qi, nourish blood, and support immune resilience. It is most often made for energy & vitality, blood nourishment, immune support. Total time about 2 hr 15 min. Key ingredients: astragalus root, ginger, free-range chicken.
Why people make this soup
When the weather turns cold and energy feels low, traditional Chinese food therapy looks to qi-tonifying ingredients to help the body build resilience from within. This soup uses Chinese ginseng alongside astragalus (bei qi) — two of the most widely respected qi-replenishing herbs in the Chinese culinary tradition — paired with nan dates and free-range chicken. The result is a rich, warming broth that has long been used for people who feel run-down, catch colds easily, or have weaker constitutions. Nourilo notes that most tonifying Chinese herbs share the property of supporting the body’s immune response, making this type of soup especially popular during colder months.
Method
- Rinse the ginseng and astragalus root. Do not include the ginseng root head.
- Rinse the nan dates.
- Chop the chicken into large pieces and blanch in boiling water; drain.
- Place all ingredients in a pot with 2.4 L of water.
- Bring to a boil over high heat, then reduce to a low simmer.
- Cook for 2 hours until the liquid reduces to approximately 1.2 L.
- Serve warm.
Nourilo’s Tips
The photograph shows “pond-bottom ginseng” (chi di shen), which has a good tonifying effect. If you cannot find it, red ginseng slices or codonopsis root (dang shen) slices work well as substitutes. Note that the root head of ginseng (shen tou — the rounded top) is classified as an emetic herb in traditional Chinese medicine and should not be added to the soup. No matter how nourishing a soup is, Nourilo cautions against drinking it in large quantities every day for extended periods — in cold weather, twice a week is plenty.
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.
- Astragalus root
TA-65 was associated with longer leukocyte telomeres compared with controls, but the meta-analysis found no significant improvement in frailty measures or inflammatory markers (CRP/IL-6). Mild gastrointestinal effects were reported.Limitation: Industry-funded trials reported larger effects than others, and the compound is a purified extract at doses not comparable to eating Astragalus root.PubMed 41286474 · 3 more astragalus root studies - Red dates
Jujube was associated with significantly lower BMI and triglycerides, and lower fasting blood sugar in people with type 2 diabetes. LDL and total cholesterol fell only in some subgroups. HDL, AST and ALT did not change significantly.Limitation: The authors state the overall quality of the evidence is limited, and results varied significantly by dose, treatment duration and disease type.PubMed 40399274 · 3 more red dates studies - Ginger
Overall, acute and delayed nausea and vomiting did not differ significantly between ginger and control groups. A subgroup taking 1 g/day or less for over four days had less acute vomiting (OR 0.30).Limitation: Clinical heterogeneity between trials required subgroup analyses, and the authors state that sufficiently large, high-quality RCTs are still needed.PubMed 36501010 · 3 more ginger 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
- Ginseng: May interfere with blood clotting, might lower blood sugar and may worsen autoimmune conditions. Some experts advise against it for children and during pregnancy or breastfeeding. Source: NIH NCCIH — Asian Ginseng
- Astragalus: May interact with medicines that suppress the immune system. A thorough safety evaluation has not been done, and little is known about its safety in pregnancy or breastfeeding. Source: NIH NCCIH — Astragalus
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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