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 Nourilo 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.

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 2.4 L of water.
5. Bring to a boil, then simmer for approximately 1.5 hours until the liquid reduces to 1.2–1.5 L.
6. Serve the broth and eat the vegetables along with it — the lotus root and chestnut are especially worth eating.

Nourilo’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.