Watercress, Monk Fruit (Luo Han Guo) and Carrot Pork Soup

Why people make this soup

That stubborn cough that hangs around for weeks after a cold — with phlegm that won’t quite shift and a throat that stays scratchy — is one of the most common reasons Cantonese households reach for this particular soup. Tang ge cai (sometimes called wild watercress or pond cress) is a versatile wild herb with an interesting dual nature in Chinese herbal texts: some sources describe it as warming, others as cooling — which might seem contradictory. Bro Niu’s view is that its properties depend on what it is paired with: cooked with fresh ginger and spring onion it addresses wind-cold colds; with white radish it suits wind-heat colds and hot lung phlegm; with fresh corn silk it addresses damp-heat conditions. In today’s recipe, paired with monk fruit and carrot for a pleasant, naturally sweet broth, it targets the post-cold phlegm and cough that can drag on after the main illness has passed. Monk fruit (luo han guo) is also increasingly well-known in the West as a natural sweetener — but in Chinese food therapy its primary role is as a cooling, throat-soothing, phlegm-clearing herb. The golden (jin) variety has been gently dried at low temperature to preserve more of its beneficial compounds.

Who it suits / who should be cautious

• Suitable for the whole family, including children and the elderly
• Particularly helpful for persistent cough with phlegm after a cold or respiratory infection
• Also beneficial for chronic bronchitis and sore, swollen throat
• Watercress should be added only after the other ingredients have started boiling — this prevents a bitter, astringent flavour from developing
• General wellness soup; no major cautions

Why these ingredients (the food-therapy logic)

• Wild watercress / tang ge cai: Traditionally associated with dissolving phlegm, stopping cough, activating circulation, clearing heat, and promoting urination depending on its combination; a versatile and widely accessible herb across South and Southeast Asia
• Golden monk fruit (jin luo han guo): The low-temperature dried version of the classic luo han guo; associated with cooling the lungs, lubricating the throat, clearing heat phlegm, relieving cough, and supporting bowel regularity; the golden version is considered superior because its vitamin C and beneficial plant compounds are better preserved
• Carrot (hong luo bo): Adds natural sweetness, beta-carotene, and fibre; complements the cooling herbs and makes the soup pleasant to drink

Ingredients (3–4 bowls)

Ingredient	Amount	Notes
Wild watercress (tang ge cai)	150 g (4 liang)	Remove roots and yellow leaves; wash and cut into sections
Golden monk fruit (jin luo han guo)	half a fruit	Break open the shell; rinse
Carrot	1 medium	Peel and cut into large chunks
Lean pork	300 g (half jin)	Blanch in boiling water first
Water	8 bowls (~2 L)	To cook down to 3–4 bowls

Method

1. Remove roots and any yellow leaves from the watercress; wash thoroughly and cut into 5–6 cm sections. Set aside — do not add yet.
2. Break open the monk fruit shell and rinse the flesh and seeds; this is easier to do with your hands over the pot.
3. Peel the carrot and cut into large chunks.
4. Blanch the lean pork in boiling water for 2 minutes; drain and rinse.
5. Add the lean pork, carrot, and monk fruit to a pot with 8 bowls of water. Bring to a rolling boil.
6. Once the pot is boiling, add the watercress sections.
7. Return to a boil, then reduce to a medium-low simmer and cook for 1.5 hours until the liquid reduces to 3–4 bowls.
8. Serve warm; eat the ingredients together with the soup.

Bro Niu’s tips

The key technique here is to wait until the water is fully boiling before adding the watercress — adding it to cold or lukewarm water will cause the soup to develop a bitter, astringent taste. This soup has a pleasant, moistening quality and is suitable as a regular family soup. It is also very helpful for chronic bronchitis and sore, inflamed throats.

Community questions answered (selected)

• Q (English-based mother): My daughters (aged 13 and 11) both came down with COVID in July and recovered, but are now dealing with phlegm and white mucus; one then developed high fever for three days. I’m in a rural UK town with no Chinese herbs available. I do have some basic ingredients — luo han guo, nan bei xing, huai shan, goji, bai he, dang shen, bei qi. What can I make? Bro Niu: Try a soup with white radish (1 large, sliced thin), apricot kernels (nan bei xing, 1 liang), tangerine peel (chen pi, 2 pieces — if you have it), or fresh ginger (5–6 slices) with brown sugar and 7 bowls of water, cooked down to 3 bowls. Good for the whole family; take 3 doses and see if it helps.

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Published November 4, 2022 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.