Soups
Watercress, Carrot, Fig & Pork Ribs Soup
Traditionally used to clear heat, moisten the lungs, and support respiratory comfort
Why people make this soup
Watercress is one of the most familiar ingredients in Hong Kong food therapy — available year-round, cheap, and genuinely versatile. Bro Niu likes to use the tender tips for dumplings and wonton fillings, reserving the sturdier stalks and leaves for soups. In traditional food therapy, watercress is associated with clearing heat from the lungs, moistening the airways, and supporting bowel movement — making it a natural choice for people who stay up late, feel irritable, have a dry or scratchy throat, or experience a mild, lingering cough. The soup is also traditionally noted as soothing for menstrual cramps when drunk in the two days before a period begins.
Who it suits / who should be cautious
- Well suited for people who feel overheated, dry, or irritable, and for those with a mild lung-heat type cough or dry sore throat
- Good for those with constipation or sluggish bowels
- Suitable for most ages; traditionally described as appropriate for the whole family
- Those with a cold or weak constitution (prone to loose stools, feeling cold) should limit intake — watercress is on the cooling end of the spectrum
- Drink in the two days before menstruation to help ease cramps; those with a cold constitution should be cautious
Why these ingredients (the food-therapy logic)
- Watercress (xi yang cai): Associated with clearing heat and dryness from the lungs, dissolving phlegm, easing coughs, and promoting bowel movement; research has also noted watercress contains compounds that may support immune function
- Carrot (hong luo bo): Mildly sweet and warming, it balances the cooling quality of watercress and supports the digestive system; traditionally valued for eye health and supporting the spleen
- Dried figs (wu hua guo): Naturally sweet and lung-nourishing; widely used in Cantonese soups to moisten the lungs and soothe the throat, and to add sweetness without sugar
- Pork ribs: Provide body and depth to the broth; blanching beforehand removes impurities
Ingredients (4 bowls / 1 pot)
| Ingredient | Amount | Notes |
|---|---|---|
| Watercress | 300 g (half jin) | Rinse well; add near the end of cooking |
| Carrot | 1 medium | Peel and cut into chunks |
| Dried figs | 3–4 pieces | Halve before adding |
| Pork ribs | 300 g (half jin) | Blanch before cooking |
| Water | 8 bowls (~1.9 L) |
Method
- Blanch the pork ribs: place in a pot with cold water, bring slowly to a simmer, skim the foam, then drain and rinse well.
- Peel and chunk the carrot. Halve the figs. Rinse the watercress.
- Place carrot, figs, and ribs in a large pot with 8 bowls of water. Bring to a boil.
- Add the watercress, reduce to a medium-low simmer, and cook for 1.5 hours until the liquid reduces to 4 bowls.
- Serve the soup with all the solid ingredients — the watercress and carrot are especially good to eat.
Bro Niu’s tips
This is a light, nourishing soup that suits the whole family — young children and elderly alike. Because watercress is on the cooler side, be mindful not to over-consume if anyone in the household tends toward a cold constitution or loose stools. For women experiencing period cramps, try a bowl or two in the two days before your period starts; however, those who run cold and have significant period pain of the cold-stagnation type should proceed cautiously.
Community questions answered (selected)
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Q (Chan): How do I blanch pork ribs properly? How long does it take? Bro Niu: Place the ribs in a pot and cover with cold water — start from cold, not boiling. Heat slowly. Once you see foam rising to the surface, it is done. Pour it out, rinse the ribs, and they are ready to add to the soup.
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Q (Lily): I was recently found to have a uterine fibroid. What foods should I avoid and what can I eat? Bro Niu: For uterine fibroids, keep food and drinks warm — avoid cold, raw, or icy foods and cold drinks. White-backed black wood ear mushroom and hawthorn (which help move blood and dissolve stagnation) can be eaten regularly. Reduce hormone-raised poultry and pond fish.
Published June 21, 2021 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
