Soups
Poria, Black Sesame, Walnut & Black Rice Sweet Soup
Traditionally used to nourish liver and kidneys, warm the channels, and ease period pain related to cold and blood deficiency
Why people make this soup
Period pain (dysmenorrhoea) in traditional Chinese food therapy is often linked to either emotional stress restricting the flow of blood, or a cold, damp pattern in the uterine channel — particularly in women who habitually eat cold foods, drink iced beverages, or swim during their period. Over time, this “cold stagnation” pattern causes menstrual blood to flow sluggishly and painfully. This soup takes a gentle warming and nourishing approach: the black ingredients (black sesame, walnut, black rice) are traditionally associated with deeply nourishing the kidneys and liver, while poria calms and strengthens the spleen-stomach network, and adzuki beans support blood building. The result is a naturally sweet, sesame-fragrant soup that families can enjoy together — not just women with period concerns.
Who it suits / who should be cautious
- Women with period pain, especially those who tend to feel cold, have pale faces, feel fatigued, or experience sparse flow
- Also associated with supporting those with early greying of hair and tendency to water retention or puffiness
- Beneficial for menopausal women as a gentle nourishing tonic
- Safe during menstruation — the ingredients support rather than over-stimulate blood movement; can be eaten with lean pork added if preferred
- Pregnancy: not recommended without guidance (check with a practitioner)
Why these ingredients (the food-therapy logic)
- Poria (fu ling): A mild, calming fungus used to strengthen the spleen, calm the mind, and support fluid metabolism — it grounds the formula and prevents it from being too stimulating
- Black sesame (hei zhi ma): Deeply nourishing to the liver and kidneys in the traditional system; associated with moistening dryness, nourishing blood, and supporting healthy hair
- Walnut kernels (he tao ren): Traditionally warm and kidney-nourishing; associated with brain support and warming the channels
- Red adzuki beans (hong dou): Support blood building and help drain excess dampness; add natural sweetness
- Red jujube dates (hong zao): Classic blood and qi tonic; naturally sweet and warming
- Black glutinous rice (hei mi): Nourishes the kidneys and spleen; gives the soup a beautifully deep purple colour and a satisfying, slightly sticky texture
Ingredients (4 bowls / 1 pot)
| Ingredient | Amount | Notes |
|---|---|---|
| Poria (fu ling) | 19 g (5 qian) | Soak briefly and rinse |
| Black sesame seeds | 19 g (5 qian) | Can be lightly toasted for aroma, optional |
| Walnut kernels | 19 g (5 qian) | Rinse |
| Red adzuki beans | 19 g (5 qian) | Soak 30 min |
| Red jujube dates | 5 pieces | Pit removed |
| Black glutinous rice | 38 g (1 liang) | Rinse and soak 30 min |
| Water | 8 bowls (~1.9 L) |
Method
- Soak all ingredients separately for 20–30 minutes, then drain and rinse.
- Remove pits from the dates.
- Combine all ingredients in a pot with 8 bowls of water. Bring to a boil.
- Reduce heat and simmer for 1.5 hours until liquid reduces to about 4 bowls.
- Serve as a sweet soup. No extra sugar is needed — the dates and rice provide natural sweetness — but a small piece of rock sugar or brown sugar can be added if desired.
Bro Niu’s tips
This is one of Bro Niu’s favourite all-family soups — sweet, fragrant with sesame, and genuinely delicious. It suits the whole household, not just women. Black sesame seeds can be lightly toasted in a dry pan before adding to the pot to bring out their nutty aroma. For a heartier version, add a few pieces of lean pork or chicken. Women can drink this during their period without worry — the formula is nourishing rather than strongly moving. It is also excellent for menopausal women who feel weak, prone to water retention, or whose hair has started to grey early.
Community questions answered (selected)
-
Q (Anna): I have a cold constitution and tend toward period pain. What can I add? Bro Niu: For period pain and cold constitution, try simmering spatholobus stem (ji xue teng, 5 qian) with jujube (5 pieces) and lean pork — it helps regulate the cycle. You can drink this black rice soup alongside it once or twice a week as a nourishing complement — it is warming and will not cause internal heat.
-
Q (Karen): Can lean pork be added? Can this be drunk during menstruation? Bro Niu: Yes, you can add lean pork to cook alongside the soup. And yes, it can be taken during your period.
-
Q (MLaw): Do the black sesame seeds need to be toasted first? Bro Niu: They do not need to be toasted, but toasting brings out a more fragrant aroma.
Published June 26, 2021 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
