Phyllanthus, Burdock, Carrot and Pork Rib Soup

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. Nourilo 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.

Method

1. Gently crack each phyllanthus fruit with the flat side of a knife (this helps release the flavour and benefits).
2. Peel the fresh burdock root and carrot; cut into large bite-sized chunks.
3. Blanch the pork ribs in boiling water for 2–3 minutes; drain and rinse.
4. Combine all ingredients with 2.4 L of water in a pot.
5. Bring to a boil, then reduce to a gentle simmer.
6. Cook for 1.5 hours until the liquid reduces to about 1.2 L.
7. Serve the soup and eat the ingredients — eating the solids is important for the full benefit.

Nourilo’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.