Soups
Pumpkin, Tomato, Potato, Carrot and Chestnut Soup
Traditionally nourishes the skin and supports an even complexion
Why people make this soup
Pumpkin, tomato and carrot are all rich in pectin, which Bro Niu has long pointed to as helpful for carrying off heavy metals and other unwanted substances and for looking after the gut — so eaten regularly they are traditionally associated, indirectly, with a brighter, more even complexion. On a hot day when heavy meat dishes feel like too much, this pectin- and antioxidant-rich vegetarian soup makes a tasty, nourishing pot.
Who it suits / who should be cautious
- The whole family who want a light, naturally sweet vegetarian soup
- Traditionally appreciated by those wanting to support clear skin and an even complexion
- Also valued for the eyes and for people prone to habitual constipation
Why these ingredients (the food-therapy logic)
- Pumpkin (nan gua), tomato (fan qie), carrot (hong luo bo): rich in pectin, traditionally associated with carrying off unwanted substances and supporting the gut and complexion
- Potato (shu zai): mild and filling, adds body and supports the bowels
- Chestnut (li zi): nourishing and naturally sweet
- Red dates (hong zao): classic for warmth and a rounder flavour
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Pumpkin | ~300 g | Peeled, cut into chunks |
| Tomatoes | 2 | Washed |
| Carrot | 1 | Peeled, cut into chunks |
| Potato | 1 | Peeled, cut into chunks |
| Chestnuts | 8 | Shelled |
| Red dates | 6 | Pitted |
Method
- Wash all ingredients. Peel the pumpkin, carrot and potato and cut into chunks. Pit the red dates and shell the chestnuts.
- Add all ingredients to 8 bowls of water and simmer for about 1.5 hours, reducing to 4 bowls.
- Eat the soup together with the ingredients.
Bro Niu’s tips
Naturally sweet and tasty, fine for the whole family. Beyond supporting clear skin, it is traditionally considered good for the eyes and for anyone prone to habitual constipation.
Community questions answered (selected)
- Q (Sally): My son came back from abroad with freckles on his face. Can I make this soup? He’s vegetarian — can I add cashews? Bro Niu: Yes, make this soup for him, and adding cashews is no problem. Separately, loofah (silk gourd) juice is traditionally used for an even, brightening effect on the skin: when you buy loofah to stir-fry, cut off a section, peel and halve it, and gently massage the cut surface over the face. Once the juice runs low, shave off a thin layer and continue. The skin feels dry and clean afterward with no odd smell — no need to rinse.
- Q (Apple): My spleen and stomach are weak and my blood and qi are poor — bloating, gas, loose morning stools. The TCM doctor said damp-heat. Any food therapy? Bro Niu: You can use fu ling (~19 g), stir-fried hyacinth bean (~38 g), bai zhu (~11 g), 2 pieces of tangerine peel and rock sugar to taste, 5 bowls of water down to 2, taken for three doses — it helps support the spleen, drain dampness and ease stomach gas.
- Q (reader): My 7-year-old has allergic rhinitis — runny nose in the cold, post-nasal drip, and a cough when there’s phlegm. What soup can help? Bro Niu: You can steep 8 magnolia flowers (xin yi hua), snipped open, as a tea for the child, with a little honey, for three or four days, and see if it improves.
Published July 10, 2024 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
