Soups
Kudzu Root, Coix Seed & Large Fish Head Soup
traditionally associated with clearing heat, promoting circulation, and supporting metabolic health in the context of hypertension, high blood lipids, and high blood sugar
Why people make this soup
Bro Niu was using a large piece of kudzu root to make a simple congee after a bout of stomach trouble, and after using a portion for that purpose, he had a generous chunk left over. Rather than let it go to waste, he paired it with raw coix seeds and a large fish head — a combination that turned out to be both delicious and well-suited to everyday metabolic support. Kudzu (fen ge, or arrowroot in some markets) is the root of a vigorous climbing vine. It is a staple of Cantonese home cooking and is most commonly seen at autumn markets, when its flesh is sweetest. The fish head — ideally a large grass carp or bighead carp head, pan-fried first to remove any fishy odour — gives the broth a rich milky flavour.
Who it suits / who should be cautious
- Suited to adults concerned about cardiovascular and metabolic health; those with high blood pressure, blood lipids, or blood sugar who wish to complement their medical care with supportive foods
- Also helpful for people with symptoms of excess “bone heat” (gu huo) or stomach heat, and those with general damp-heat conditions
- The combination is particularly suitable for autumn, when kudzu is in season
- Pregnant women should not use coix seeds (yi mi) — substitute red adzuki beans (chi xiao dou) instead
Why these ingredients (the food-therapy logic)
- Kudzu root (fen ge / Pueraria lobata): Contains isoflavones (including puerarin and daidzein) studied for their ability to dilate blood vessels, improve microcirculation, and support cardiovascular function; traditionally used to clear heat, generate fluids, and relieve surface tension in the muscles and vessels; research has explored its associations with blood pressure regulation, lipid reduction, and blood sugar modulation
- Raw coix seeds (sheng yi mi): Diuretic and damp-clearing; supports fluid metabolism and reduces swelling; complements the heat-clearing action of kudzu
- Large fish head: Rich in omega-3 fatty acids and DHA; the fish brain has long been associated in Chinese dietary culture with cognitive support; the collagen-rich bones and skin give the soup body and richness
- Fresh ginger: Removes any fishy notes; adds warmth to balance the cooling properties of the other ingredients
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Kudzu root | ~375 g (10 liang) | Peel and cut into chunks |
| Raw coix seeds | 38 g (1 liang) | Soak and rinse |
| Fresh ginger | 3 slices | |
| Large fish head | 1 whole | Clean and cut in half; pan-fry before adding to soup |
| Cooking oil | A little | For pan-frying the fish head |
Method
- Peel the kudzu root, wash, and cut into large chunks.
- Soak the coix seeds for about 20 minutes; rinse.
- Clean and halve the fish head. Heat a little oil in a pan and lightly pan-fry the fish head until golden on both sides — this develops flavour and removes any fishy taste.
- Transfer the fish head to a large pot. Add the kudzu root, coix seeds, and ginger slices.
- Pour in 7 bowls (about 1.4 litres) of water.
- Bring to a boil, then simmer for about 1.5 hours until reduced to 4 bowls.
- Serve with the kudzu chunks and any remaining fish — both are enjoyable to eat alongside the soup.
Bro Niu’s tips
Kudzu is at its best in autumn — sweet, starchy, and full of flavour. It is particularly good for people prone to excess internal heat affecting the bones or stomach. Pregnant women should replace the coix seeds with red adzuki beans. For a version that serves more people, simply increase the kudzu quantity. Leftover kudzu from this soup can also be used the next day in a simple rice congee for digestive recovery — it is excellent after stomach upsets and diarrhoea.
Community questions answered (selected)
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Q (jenny): My father is 82, has been smoking for decades, and has coronary artery disease with three blocked vessels — too severe for angioplasty. What else can help besides this soup? Bro Niu: You can try soaking garlic in vinegar (duan suan), taking one teaspoon morning and afternoon with warm water — this is traditionally associated with helping to prevent blood vessel blockage.
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Q (May): My daughter is 32 and her check-up showed high cholesterol. What foods can help? Bro Niu: Consider drinking green sweet pepper and apple juice in the morning. A retired doctor I know reduced his cholesterol significantly by drinking half a glass of fresh green pepper juice daily for two months. Alternatively, brew dried eucommia leaf (du zhong ye) as a tea — a reliable source in Hong Kong can be found at herbal shops in Sai Ying Pun.
Published August 18, 2019 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
