Kudzu Root, Carrot and Fresh Fish Soup

Why people make this soup

Kudzu root has been a staple in Cantonese soup kitchens for generations. Rich in flavonoids and multiple vitamins and minerals, it has a long tradition of use in Chinese food therapy for cooling internal heat, quenching thirst and supporting the spleen and stomach. When combined with sweet carrot and a lightly pan-fried fish, the result is a mild, milky-white broth that is nourishing without being heavy. Bro Niu first noticed this soup for its traditional association with supporting all three “highs” — blood pressure, blood lipids and blood sugar — and was equally impressed by how delicious it tastes.

Who it suits / who should be cautious

• Suitable for most adults and children, including those with high blood pressure, elevated blood lipids or high blood sugar, and nursing mothers looking for a gentle, nourishing soup
• Pregnant women may use kudzu root; just avoid adding job’s tears (yi mi / barley) to the pot, as that herb is traditionally considered to stimulate uterine contractions
• Those with active skin sores or lesions should limit intake of certain fish — if in doubt, swap for a small white crucian carp or other mild fish

Why these ingredients (the food-therapy logic)

• Kudzu root (fen ge): In traditional Chinese food therapy, kudzu root is considered neutral in temperature and is associated with clearing heat, relieving thirst, supporting healthy spleen and stomach function, and nourishing calm. It contains isoflavones (daidzein and puerarin) that modern studies have begun investigating for cardiovascular and hormonal effects, though research is ongoing.
• Carrot (hong luo bo): Naturally sweet and warming, carrot adds depth to the broth, provides beta-carotene and contributes to a sweeter, more appealing flavour.
• Fresh red tilapia or small sea fish: Fish broth cooked this way becomes beautifully milky-white. The fish contributes easily digestible protein, a range of minerals, and is traditionally associated with nourishing the blood and supporting recovery.
• Fresh ginger (sheng jiang): Balances the slight coolness of kudzu, aids digestion and removes any fishy odour.

Ingredients (3–4 bowls)

Ingredient	Amount	Notes
Kudzu root (fen ge)	600 g	Peel and cut into chunks
Carrot	1 medium	Peeled, cut into chunks
Fresh ginger	3 slices
Fresh red tilapia or small sea fish	600 g	Pan-fried first (see Method)
Neutral cooking oil	small drizzle	For pan-frying
Water	8 bowls (approx. 2 litres)

Method

1. Slice the fish diagonally, removing the head and viscera. Rinse well.
2. Heat a little oil in a pan and pan-fry the fish until lightly golden on both sides. Set aside.
3. Tear the outer skin from the kudzu root, rinse and cut into large chunks.
4. Peel the carrot and cut into large chunks.
5. Combine all ingredients — fish, kudzu, carrot and ginger — in a pot with 8 bowls of water.
6. Bring to the boil over high heat, then reduce to a medium-low simmer for 2 hours.
7. Season lightly with salt before serving. Drink the soup and eat the ingredients.

Bro Niu’s tips

Red tilapia (or similar small sea fish) gives this soup a beautifully creamy, milky-white colour and an excellent sweet flavour. It is also traditionally associated with nourishing the blood, and is available at fresh fish stalls. This soup is suitable for all ages and may support children’s healthy growth and development as well.

Community questions answered (selected)

• Q (Yau Tau): My blood pressure is around 140/90. What soup can I drink? Bro Niu: You can have this soup. You could also try a simple celery and red date broth with lean pork, or a bitter melon, yellow soy bean and seaweed lean pork soup — both have a traditional reputation for supporting healthy blood pressure.

• Q (Nat): I see your book uses both red carrot and white carrot (turnip) together in a fish soup. Aren’t we not supposed to use red and white carrots together? Bro Niu: Technically, the enzyme in red carrot can break down the vitamin C in white carrot or green vegetables if eaten raw or in a fresh salad. But after simmering for an hour or two, the vitamin C has already broken down anyway, and adding red carrot makes the soup sweeter, which is why we often use them together. For the best vitamin C, enjoy white or green carrots raw in a salad.

• Q (reader): Can a 15-month-old baby who is teething drink this soup? Bro Niu: Yes, a teething baby can drink this soup without any problem.

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Published November 12, 2017 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.