Soups
Rainbow Vegetable Soup
Balanced nutrition from multi-coloured vegetables; traditionally supports immune vitality
Why people make this soup
Research from nutritionists tells us that different-coloured vegetables deliver different phytonutrients — which is exactly what the Cantonese concept of colour-balanced cooking has practised for centuries. During the fifth wave of the COVID pandemic, Bro Niu was thinking about what a simple, wholesome, accessible soup could look like — one that needed no Chinese medicine shop trip, no special herbs, just fresh vegetables from any market. The answer was a “rainbow” approach: one ingredient from each colour family, simmered together into a clear, sweet-tasting broth. The soup is purely plant-based, gentle enough for children and elderly alike, and according to traditional food therapy, the combination of root vegetables and mushrooms helps balance the body’s internal environment and gives immune cells the raw materials they need to function well.
Who it suits / who should be cautious
- Suitable for the whole family, including children, the elderly, and those convalescing after illness
- Entirely plant-based and naturally neutral in temperature — neither cooling nor warming — making it broadly safe for most constitutions
- If the bright red colour of beetroot is undesirable, substitute carrot; replace black wood ear with shiitake mushroom — the key is using a variety of colours
Why these ingredients (the food-therapy logic)
- Fresh yam (xian huai shan): White in the spectrum; sweet and neutral, traditionally associated with tonifying the spleen, lung, and kidney; also provides resistant starch for the gut
- Corn (su mi): Yellow; naturally sweet, supports the stomach and aids digestion; also provides fibre
- Green radish (qing luo bo): Green in the spectrum; traditionally used to clear heat, promote digestion, and support the respiratory system
- Beetroot (hong cai tou): Red; rich in natural nitrates and plant pigments; associated with supporting healthy blood circulation and liver function
- Black wood ear fungus (hei mu er): Black in the spectrum; traditionally associated with nourishing the blood, supporting cardiovascular health, and lubricating the intestines
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh yam (xian huai shan) | 1 stick (~200 g) | Peeled, cubed |
| Corn on the cob | 1 ear | Husked, cut into chunks |
| Green radish (qing luo bo) | 1 medium | Peeled, cubed |
| Beetroot (hong cai tou) | 1 medium | Peeled, cubed |
| Dried black wood ear fungus | 3 pieces | Soaked until soft; stem removed; cut into smaller pieces |
Method
- Peel and cube the fresh yam, green radish, and beetroot into similar-sized pieces.
- Remove the husks from the corn and cut into chunks.
- Soak the dried black wood ear fungus in cold water until soft (about 20 minutes), then remove the tough stem and cut into smaller pieces.
- Place all ingredients in a soup pot with 8 bowls of water.
- Bring to a boil, then simmer over medium heat for 1.5 hours until the soup is fragrant and the vegetables are tender.
- Serve the soup and eat the vegetables alongside.
Bro Niu’s tips
This soup is naturally balanced — not too cooling, not too warming — and the whole family can enjoy it anytime. If the deep red colour from the beetroot is not to everyone’s taste, simply swap it for carrot, and replace the black wood ear with shiitake mushroom for a lighter-coloured soup. The principle is to keep a variety of colours — the nutritional diversity is what makes this soup so useful.
Community questions answered (selected)
- Q (Nam): Our whole family had COVID and have been coughing for two weeks — white, clear phlegm. We eat very plainly but the cough won’t stop. What soups would help us recover? Bro Niu: Try a soup with 15 ginkgo nuts (cored), 37 g walnut meat, 37 g lily bulb, 11 g snow fungus, 4 dried figs, 37 g south and north apricot kernels, and 1 piece of dried tangerine peel, simmered with lean pork in 8–9 bowls of water for 1.5 hours. Make 3 servings — this combination supports the lungs, spleen, and kidneys and should help ease the cough. Be sure to eat the ginkgo nuts and snow fungus, not just drink the broth.
Published March 27, 2022 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
