Soups
Shiitake Mushroom, Soybean, Red-Skin Peanut and Hairy Gourd Soup
traditionally associated with nourishing blood, supporting the spleen and stomach, and promoting skin health
Why people make this soup
Bro Niu has often noticed that older East Asian women tend to have smoother, less wrinkled skin than their Western counterparts at the same age — and believes this may be partly due to diet. Soybeans, peanuts, and shiitake mushrooms are staples of Cantonese home cooking, and their collective nutritional richness is remarkable: polysaccharides that support the immune system and liver, phytoestrogens and isoflavones that support skin health, plant-based iron for blood building. The red skin of the peanuts is especially valued — it contains condensed tannins and polyphenols associated with supporting platelet function and nourishing the blood.
Hairy gourd (jie gua), a mild, lightly sweet squash used throughout Cantonese cooking, brings a cooling, water-regulating quality that balances the richness of the legumes and mushrooms. This is a straightforward vegetarian soup — beautifully flavoured without any meat — and easy enough to become a weekday staple.
Who it suits / who should be cautious
- Suitable for the whole family including vegetarians
- Especially beneficial for women at any life stage — pre-menstrual, post-menstrual, and post-partum — to support blood nourishment
- Helpful for those with low platelet counts: the red peanut skins are particularly associated with this benefit
- Also suitable for those wanting to support healthy cholesterol and blood pressure
- Those with gout should note that shiitake mushrooms contain purines and may wish to reduce the mushroom quantity or omit during flare-ups
Why these ingredients (the food-therapy logic)
- Shiitake mushrooms (dong gu): Rich in polysaccharides (beta-glucans) associated with immune support and anti-tumour properties; traditionally used to lower blood pressure and cholesterol, support the liver, and calm the spirit; also associated with promoting metabolism and detoxification
- Soybeans (huang dou): Among the highest plant sources of protein; contain isoflavones and phytoestrogens associated with skin health, anti-ageing, and cardiovascular protection; traditionally associated with activating blood circulation and supporting kidney and spleen function
- Red-skin peanuts (hong yi hua sheng): The red outer skin is considered the most valuable part in TCM — associated with nourishing and building blood, supporting platelet counts, and promoting healthy hair; the nut itself supports the lungs and stomach, and is traditionally said to support lactation
- Hairy gourd (jie gua): Cooling and mildly diuretic; associated with clearing summer heat, reducing water retention, and supporting digestion; a gentle balancing ingredient in this otherwise warming soup
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Small dried shiitake mushrooms (dong gu zai) | 6 pieces | Soaked until soft; stems removed |
| Soybeans (huang dou) | ~38 g (1 liang) | Soaked and rinsed |
| Red-skin peanuts (hong yi hua sheng) | ~38 g (1 liang) | Soaked and rinsed; keep the red skins on |
| Hairy gourd (jie gua) | 2 medium | Scrape off outer skin; cut into chunks |
| Water | 7–8 bowls (~1.75–2 litres) |
Method
- Soak the shiitake mushrooms in cold water until soft (20–30 minutes). Discard the stems; keep the soaking liquid if clean.
- Soak the soybeans and peanuts in cold water for 30 minutes; drain and rinse. Keep the red peanut skins on.
- Lightly scrape the skin from the hairy gourds with a vegetable peeler and cut into chunks. Do not peel too deeply — the flesh just below the skin is sweet and tender.
- Place all ingredients in a pot with 7–8 bowls of water.
- Bring to a boil over high heat, then reduce to a gentle simmer.
- Cook for 1 hour until the beans are soft and the broth is fragrant and slightly thickened.
- Serve warm and eat both the broth and the vegetables.
Bro Niu’s tips
The red skin on the peanuts is the most important part — do not remove it. It contains the blood-nourishing compounds and is particularly beneficial for women and for those with low platelet counts. For women, this soup is suitable before and after menstruation. This soup can also be made with the addition of fish tail or corn for extra nutrition and sweetness.
Community questions answered (selected)
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Q (mandy): Can I add fish tail and corn to this soup? Bro Niu: Yes, you can. The nutrition will be even richer.
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Q (Qchan): Every month just before my period, I get non-stop sneezing and runny nose — I now know this is called “menstrual cold.” It has been happening for 2 to 3 years. What can I do? Bro Niu: Pre-menstrual cold and sneezing is usually due to qi deficiency. Try getting Yu Ping Feng San granules from a Chinese medicine shop and steep them with 6 crushed magnolia buds (xin yi hua). Take this twice a week — it helps prevent nasal sensitivity and pre-menstrual sneezing.
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Q (Jenny): My child has mouth ulcers. What soup would help? Bro Niu: For mouth ulcers, try a soup of soybean sprouts (half jin), snow fungus (3 qian), and tofu (2 blocks) with a little lean pork. Eat the solid ingredients — this helps reduce heat from yin deficiency and clear the ulcers. Two servings should help.
Published August 3, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
