Soups
Soybean Sprout, Tomato, Potato, Carrot, and Snow Fungus Soup
traditionally used to clear heat, reduce internal fire, support skin and vascular health, and aid digestion
Why people make this soup
Soybean sprouts might not be the first ingredient that comes to mind for a health-focused soup, but for vegetarians and for families wanting a meat-free option, they are one of the best Cantonese soup bases there is. Their natural flavour is subtly sweet and savoury, and the broth they produce is genuinely satisfying.
The food-therapy logic behind this soup is practical: soybean sprouts are rich in vitamin E, which traditional Cantonese cooks associate with protecting the skin and blood vessels; their high fibre content supports regular bowel movements; and they are said to help break down excess fat and cholesterol in the body. Combined with tomato for lycopene and acidity, potato for starch and a gentle softening of the broth, carrot for beta-carotene, and snow fungus for its classic yin-nourishing and lung-moistening qualities, the result is a flavourful, cooling, and nourishing soup.
Who it suits / who should be cautious
- Fully vegetarian and suitable for most adults and children.
- Particularly helpful for people who stay up late, have tired or dry eyes, suffer frequent mouth ulcers, or feel generally overheated.
- Associated with supporting people managing cancer, silicosis, or habitual constipation.
- Gout: soybean sprouts are high in purines — limit the amount or avoid this soup during a flare.
- Cold, weak spleen and stomach constitution: use in moderation; this is a cooling soup.
Why these ingredients (the food-therapy logic)
- Soybean sprouts (da dou ya cai): Rich in vitamin E; traditionally associated with protecting capillaries, preventing arteriosclerosis, and supporting healthy blood pressure. Clears heat and drains dampness; high in fibre for bowel health; associated with reducing body fat and cholesterol.
- Tomato (fan qie): Rich in lycopene and vitamin C; adds a fresh, bright acidity to the broth and supports antioxidant nutrition.
- Potato (shu zai): Gentle on the stomach; nourishes the spleen; adds body and mild sweetness to the soup.
- Carrot (hong luo bo): Rich in beta-carotene; traditionally associated with clearing heat and supporting digestion.
- Snow fungus (xue er): A classic yin-nourishing ingredient; traditionally associated with moistening the lungs, nourishing the skin, and supporting the immune system.
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Soybean sprouts (da dou ya cai) | ~300 g (half jin) | Roots removed; rinsed well |
| Tomato | 2 medium | Rinsed; sliced or cut into wedges |
| Potato | 2 medium | Peeled and cut into chunks |
| Carrot | 1 medium | Peeled and cut into chunks |
| Snow fungus (xue er) | ~8 g (2 qian) dried | Soaked until soft; stem removed |
| Water | 8 bowls (~2 L) | — |
Method
- Remove the roots from the soybean sprouts and rinse well.
- Wash and slice the tomatoes.
- Peel potatoes and carrot; cut into chunks.
- Soak the snow fungus in cold water until fully expanded and soft, about 20–30 minutes. Tear off and discard the hard yellow base stem; tear the fungus into smaller pieces.
- Add all ingredients to a pot with 8 bowls of water.
- Bring to a boil, then reduce heat and simmer for 2 hours until reduced to about 4–5 bowls.
- Serve together with the soup ingredients.
Bro Niu’s tips
This is a fully vegetarian soup — no meat needed — and it is hearty and flavourful enough to satisfy the whole family. It is also particularly supportive for people managing cancer, silicosis (an occupational lung disease), or chronic constipation. Two cautions: people with gout should go easy on the soybean sprouts, which are relatively high in purines. And people with a cold, weak spleen and stomach constitution should not drink too much of this soup at once, as it is on the cooling side.
Published January 15, 2023 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
