Soups
Phyllanthus, Burdock, Carrot and Pork Rib Soup
Traditionally used to support healthy cholesterol, blood pressure, and blood sugar levels
Why people make this soup
High cholesterol, high blood pressure, and high blood sugar — collectively called “san gao” or “the three highs” in Cantonese health culture — are among the most common lifestyle concerns in modern urban populations. Bro Niu brings together three powerful ingredients in this soup: phyllanthus (yu gan zi, also known as Indian gooseberry or amla), famous in both Ayurvedic and Chinese medicine for its extraordinary vitamin C content and liver-protective properties; fresh burdock root, which research suggests may help lower blood sugar and cholesterol; and carrot, which adds sweetness and is rich in beta-carotene. Together with pork ribs for depth of flavour, this makes a delicious and protective family soup suitable for weekly rotation.
Who it suits / who should be cautious
- Suitable for the whole family as a regular preventive soup
- Particularly helpful for those managing or at risk of high cholesterol, high blood pressure, or type 2 diabetes
- Also suitable for people recovering from a cold or flu with fever and sore throat (the phyllanthus is cooling and clearing)
- People with high uric acid or gout: the pork ribs can be replaced with corn on the cob to reduce purines
- Diabetics: this soup is generally suitable; use lean ribs or substitute with corn
Why these ingredients (the food-therapy logic)
- Phyllanthus / Indian gooseberry (you gan zi): Despite an initial sour-astringent taste, it leaves a sweet aftertaste — hence its other name “yu gan zi” (lingering sweetness). Rich in vitamin C, vitamin E, B vitamins, and trace minerals; traditional functions include clearing the lungs, soothing the throat, supporting digestion, generating body fluids, and detoxifying. The organic selenium it contains is associated with cancer-preventive activity, particularly stomach cancer
- Fresh burdock root (xian niu bang): A well-studied functional food; animal and human studies suggest burdock root may help lower blood cholesterol and blood glucose levels; also considered beneficial for stroke recovery
- Carrot (hong luo bo): Rich in beta-carotene (provitamin A) and dietary fibre; adds natural sweetness to the soup; traditionally associated with supporting eye health and healthy blood
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Phyllanthus / Indian gooseberry | 15 fruits | Gently crack with the flat of a knife |
| Fresh burdock root | 150 g (4 liang) | Peel and cut into large chunks |
| Carrot | 1 medium | Peel and cut into large chunks |
| Pork ribs | 450 g (12 liang) | Blanch in boiling water first |
| Water | 8 bowls (~2 L) | To cook down to 4 bowls |
Method
- Gently crack each phyllanthus fruit with the flat side of a knife (this helps release the flavour and benefits).
- Peel the fresh burdock root and carrot; cut into large bite-sized chunks.
- Blanch the pork ribs in boiling water for 2–3 minutes; drain and rinse.
- Combine all ingredients with 8 bowls of water in a pot.
- Bring to a boil, then reduce to a gentle simmer.
- Cook for 1.5 hours until the liquid reduces to about 4 bowls.
- Serve the soup and eat the ingredients — eating the solids is important for the full benefit.
Bro Niu’s tips
This is a light and refreshing family soup suitable for all seasons. It is especially helpful for anyone with a cold, sore throat, or feverish irritability, not just those managing the “three highs”. Eating the soup ingredients is just as important as drinking the broth.
Community questions answered (selected)
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Q (reader): I have the three highs and also high uric acid. Can I make this soup without pork ribs? Bro Niu: Yes, you can substitute the ribs with corn on the cob (sweet corn) — it works well in this soup and reduces the purine content.
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Q (reader — pregnant, 4 months): I have had quite bad hay fever since becoming pregnant. Is there a food therapy safe for me? Bro Niu: Pregnant women should avoid flower-based herbs like magnolia flower (xin yi hua). Instead, focus on eating fresh fruit and vegetables to strengthen immunity. A warm drink of perilla leaf (zi su) or fresh mint with ginger slices and a small amount of brown sugar can help ease nasal symptoms.
Published October 31, 2022 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
