Phyllanthus, Carrot, and Water Chestnut Chicken Soup

Why people make this soup

Phyllanthus fruit — the small, firm, slightly tart berry known in Cantonese as you gan zi and widely as Indian gooseberry or amla — comes into season in August. It has been valued in both Chinese and Ayurvedic traditions for centuries. From a modern perspective it is exceptionally rich in vitamin C, tannins, flavonoids, and polyphenols — compounds associated with antioxidant activity. In traditional food therapy it is thought to clear heat, cool the blood, and support the body’s natural detoxification. Paired with pectin-rich carrot and water chestnut (which is traditionally associated with supporting the clearance of heavy metals from the body), this soup aims to support circulation and liver function. The sourness of the you gan zi mellows during cooking, producing a soup that is clean, slightly refreshing, and not unpleasant at all.

Method

1. Rinse phyllanthus fruit and bruise each one lightly.
2. Peel the carrot and cut into chunks.
3. Peel and rinse the water chestnuts.
4. Remove the skin from the chicken breast, cut into pieces, and blanch in boiling water; drain and discard blanching water.
5. Combine all ingredients in a pot with 2.4 L of water.
6. Bring to a boil, then reduce to a medium simmer for about 1.5 hours until the liquid reduces to 1.2 L.
7. Serve warm; eat the ingredients along with the broth.

Nourilo’s Tips

You gan zi is available at Chinese or Asian grocers and herbal supply shops, or online. It can also be eaten raw and has a refreshing, astringent flavour. If you cannot find it, a piece of fresh burdock root (the thin variety, about 150 g) makes a reasonable substitute. This soup is light, clean, and pleasant — the sourness of the phyllanthus largely disappears with cooking. Suitable for the whole family including children.