Chinese Yam, Carrot, Black Bean and Quail Soup

Why people make this soup

Children growing up today face a very different world from past generations: heavy school workloads, tutoring sessions, and long hours in front of screens can all reduce the outdoor activity and quality sleep that healthy growth depends on. Bro Niu often hears from parents asking what they can do through diet to give their children a better foundation. While no soup can substitute for good sleep, regular exercise, sunlight, and balanced meals, this particular combination of ingredients has long been used in Chinese food therapy to nourish the kidneys and spleen — the organ systems most closely associated, in traditional thinking, with bone development and growth. It is a tasty, low-calorie, nutrient-rich soup that the whole family can enjoy together.

Who it suits / who should be cautious

• Suitable for growing children, the whole family, and pregnant women
• Not suitable when a child has an active fever or active cold/flu symptoms; wait until the illness passes

Why these ingredients (the food-therapy logic)

• Chinese yam (huai shan, 淮山 / Dioscorea polystachya): One of the most commonly used tonic vegetables in Chinese food therapy; traditionally regarded as nourishing both the spleen (for good digestion and nutrient absorption) and the kidneys
• Black beans (hei dou, 黑豆): Traditionally associated with kidney nourishment and strengthening bones and tendons; rich in protein and iron
• Quail (an chun, 鹌鹑): Considered in Chinese food therapy to tonify the five organ systems and strengthen constitution; lighter and leaner than chicken, making the soup less heavy
• Carrot (hong luo bo / gan sun, 甘笋): Provides beta-carotene and natural sweetness; traditionally associated with supporting the eyes and spleen
• Peanuts (hua sheng, 花生): Add protein and a milky richness; traditionally used to nourish the blood
• Southern jujube dates (nan zao, 南枣): Less sweet than the more common red jujubes; used to nourish blood and harmonise the flavour of the soup

Ingredients (4 bowls)

Ingredient	Amount	Notes
Fresh Chinese yam	150 g	Peel and cut into chunks; handle with gloves if your skin is sensitive to the raw sap
Carrot	1 medium	Peel and cut into chunks
Black beans	40 g	Soak and rinse before use
Raw peanuts	40 g	Soak and rinse before use; omit if anyone has a peanut allergy — increase black beans by 40 g instead
Southern jujube dates	6 pieces
Frozen quail	2 birds	Thaw fully, clean, and blanch in boiling water before use
Fresh ginger	3 slices

Method

1. Thaw the frozen quail completely. Clean thoroughly, then blanch in boiling water for a few minutes to remove impurities; drain and set aside.
2. Peel the Chinese yam and carrot; cut both into medium-sized chunks.
3. Rinse and soak the black beans and peanuts for at least 30 minutes; drain.
4. Place all ingredients into a pot with 8 bowls of water (approximately 1.6 litres).
5. Bring to a boil over high heat, then reduce to a medium-low simmer and cook for 2 hours until reduced to approximately 4 bowls.
6. Serve with the soup and eat the solid ingredients — particularly the yam, beans, and dates.

Bro Niu’s tips

This soup is delicious and suits the whole family from young to old. Frozen French quail is widely available at larger frozen-food shops and some supermarkets. Quail is considered a particularly good tonic bird in Chinese food therapy — it nourishes the five organ systems and helps strengthen constitution. If peanuts are not suitable for your family, simply leave them out and add an extra 40 g of black beans.

Community questions answered (selected)

• Q (Susanna): Can I leave out the peanuts? My daughter is allergic to peanuts. Can I add other ingredients? Bro Niu: No problem — just omit the peanuts and add one more liang (about 40 g) of black beans to compensate.

• Q (reader): Can pregnant women drink this soup? Bro Niu: This soup is suitable for pregnant women.

• Q (chanwengi): If there is no quail available, is there a mild substitute? Can I drink this if my cold is not fully cleared? Bro Niu: You can use lean pork or small sea fish instead. If there is no fever, this soup is fine to drink even when a cold is not fully resolved.

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Published February 2, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.