Astragalus, Lotus Seed and Poria Quail Soup

Why people make this soup

Many of us know the frustration of lying awake at night — too many thoughts, waking at odd hours, or simply not being able to drift off at all. In traditional Chinese food therapy, this type of restlessness is often linked to insufficient qi and blood failing to nourish the heart. Bro Niu put this recipe together to gently address that pattern: a warming, mildly sweet soup that the whole family can enjoy, particularly on cooler evenings when you want something comforting before bed.

Who it suits / who should be cautious

• Suits people who feel easily anxious, sleep lightly, have pale complexions, or often feel mentally scattered and fatigued
• Also suitable for family members without sleep issues — this soup has a broadly calming and nourishing quality
• Those who tend to run hot (easily flushed, thirsty): swap red dates for darker, milder nan zao (southern dates / Chinese black dates)
• If you have significant underlying health conditions, consult a healthcare provider before adding herbal soups to your routine

Why these ingredients (the food-therapy logic)

• Astragalus root (bei qi): One of the most widely used tonic herbs; traditionally regarded as a qi-building herb that supports vitality and overall resilience
• Chinese yam (huai shan): Gentle and neutral in nature; associated with supporting the spleen and stomach so the body can make the most of nourishment
• Lotus seeds (lian zi): Particularly valued when used with their inner green heart (lian xin), as the heart is traditionally associated with calming restless thoughts and supporting mental steadiness
• Poria with pine root (fu shen): The variety of poria that grows around a pine root — you can identify it by the small dark dot of pine wood at its centre. Considered more settling than plain poria, and traditionally valued for its calming effect on the mind
• Red dates (hong zao): Mildly sweet, used in almost every nourishing soup to harmonise other ingredients and support blood
• Quail (an chun): Leaner than chicken and considered easier to digest; traditionally regarded as supporting qi and blood without being too rich

Ingredients (3–4 bowls)

Ingredient	Amount	Notes
Astragalus root (bei qi)	3 qian (~11 g)	Available from Chinese herb shops
Chinese yam (huai shan)	5 qian (~19 g)	Dried slices are fine
Fresh lotus seeds	2 liang (~75 g)	Or 1 liang (~38 g) dried; cook with the green heart for best effect
Poria with pine root (fu shen)	4 qian (~15 g)	Look for pieces with a dark pine-root centre
Red dates	6 pieces	Rinsed
Fresh ginger	3 slices
Quail	2–3 birds	Blanched and cleaned; can substitute lean pork or half a black-boned chicken

Method

1. Blanch the quail in boiling water briefly, then rinse clean and set aside.
2. Rinse all dried herbs and soak for 10–15 minutes; drain.
3. Place all ingredients into a pot with 10 bowls (about 2.5 litres) of water.
4. Bring to a boil, then reduce heat and simmer for about 2 hours, until the liquid reduces to 3–4 bowls.
5. Serve the soup with the cooked solids — the lotus seeds and red dates are especially good to eat.

Bro Niu’s tips

The fu shen (poria with pine root) pictured in the original article shows a small round dark dot at the centre — that is the pine tree root around which the fungus grew, and this variety is considered to have a stronger calming effect than plain fu shen. Fresh lotus seeds are available seasonally at Chinese or Asian grocers and organic food stores; cook them whole including the green inner heart for a gentle heart-clearing quality. If you cannot find quail, lean pork shank or half a black-boned silkie chicken works well.

Community questions answered (selected)

• Q (reader): The elderly person at home has high blood pressure and an irregular heartbeat, and needs sleeping pills at night. Would goji berry, longan and southern date tea help? Bro Niu: That tea can support blood nourishment and calm the mind, but it is quite sweet — not suitable if the person has diabetes. Instead, try a tea of sour jujube seed (suan zao ren) 3 qian, arborvitae seed (bai zi ren) 3 qian, lily bulb (bai he) 1 liang, and poria with pine root (fu shen) 5 qian, simmered in water. Take daily for 3 days and see if there is improvement. (Note: sour jujube seed in larger amounts may not suit some people with the “three highs” — please check with your doctor.)

• Q (Ivy): I tried this soup and found it helpful — I fall asleep more easily and sleep a little longer. Can I drink it every day? Are there any side effects? Can I eat the cooked fu shen? Bro Niu: You can drink it daily until your sleep improves. The cooked fu shen can be eaten, though it tends to stay quite firm even after long cooking.

• Q (scy): Can I add dried lily bulb (bai he)? Should I use red lotus seeds or white lotus seeds? Bro Niu: Yes, you can add 1 liang of lily bulb (bai he). For lotus seeds, those with their skins still on (you yi lian zi) are considered to have better therapeutic value.

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Published July 13, 2014 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.