Lotus Root, Carrot, Chestnut and Fig Soup

Why people make this soup

Lotus root has long been a favourite in Cantonese kitchens, but the reason Bro Niu reaches for it during cold and flu season goes beyond flavour. Research into polysaccharide compounds found in foods like lotus root and carrot suggests these vegetables may help support the activity of the body’s immune cells — the macrophages that patrol for unwanted invaders. Whether or not you follow all the science, this soup has one very practical advantage: it is naturally sweet, requires no meat, cooks in under two hours, and genuinely tastes good. It is the kind of soup that is easy to make a weekly habit.

Who it suits / who should be cautious

• Suitable for the whole family, including young children and the elderly.
• Suitable for pregnant women.
• Those with gout can omit the lotus root and simply add an extra carrot — lotus root does not aggravate gout, but if you prefer to be cautious, the carrot substitute works well.
• No significant cautions for healthy individuals.

Why these ingredients (the food-therapy logic)

• Lotus root (lian ou): Cooked lotus root is warming rather than cooling — it is associated with strengthening the spleen, supporting digestion, stopping loose stools, and nourishing the blood. Choose pieces that are plump, pale golden-brown, and well formed.
• Carrot (hong luo bo): Rich in beta-carotene and antioxidants; in food therapy it is considered to nourish the lungs and support the body’s natural defences.
• Chestnuts (li zi): Strengthen the spleen and kidney; add body and a gentle sweetness to the broth.
• Dried figs (wu hua guo): Naturally sweet, they support the spleen and stomach and add a pleasant depth of flavour without any added sugar.

Ingredients (4–5 bowls)

Ingredient	Amount	Notes
Lotus root	600 g	Peel and cut into chunks
Carrot	1 medium	Peel and cut into chunks
Chestnuts	112 g (3 liang)	Blanch briefly and remove inner skin
Dried figs	4 pieces	Slice before using

Method

1. Peel the lotus root and carrot, rinse well, and cut into chunks.
2. Blanch the chestnuts briefly in boiling water, then peel off the inner brown skin.
3. Slice the figs.
4. Place all ingredients in a pot with 8 bowls (about 2 litres) of water.
5. Bring to a boil, then simmer for approximately 1.5 hours until the liquid reduces to 4 to 5 bowls.
6. Serve the broth and eat the vegetables along with it — the lotus root and chestnut are especially worth eating.

Bro Niu’s tips

This soup is refreshingly light and sweet — no heavy seasoning needed. Lotus root is best bought when the skin is a healthy yellow-earth colour and the pieces are plump and thick. Once cooked, the lotus root becomes tender and pleasant to eat. Because this is a vegetable-only soup, it is easy on the digestion, which is exactly what you want when your body needs a little help staying well. No need to add meat, though a small amount of lean pork is perfectly fine if your family prefers it.

Community questions answered (selected)

• Q (Sandra): My 4-year-old just had RSV and has a dry cough with some clear phlegm and a mild sore throat. Can she drink this soup? Bro Niu: Yes, she can. You might also try steaming one onion — peel it, slice it, place in a bowl and steam for 30 minutes, then press out the juice and give her about 2 to 3 tablespoons. It can help calm a cough and strengthen resistance. Do this daily for 3 days alongside the soup.

• Q (Peggy): I have gout — can I substitute something for the lotus root? Bro Niu: Lotus root is not a problem for gout at all — it is the bean family you need to limit. But if you prefer to leave it out, just add an extra carrot and the soup will still be lovely.

• Q (anonymous): Can pregnant women drink this soup? Bro Niu: Yes, this soup is suitable for pregnant women.

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Published March 17, 2020 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.