Soups
Wild Watercress, Golden Luo Han Guo and Fresh Fish Soup
Traditionally associated with clearing heat toxin, easing throat discomfort, and relieving bone heat after rich or grilled foods
Why people make this soup
The cooler months bring with them beloved communal rituals: barbecues, hotpot, late nights with friends and food that is — as Cantonese say — “leung yit” (warm and heaty). After an evening of grilled meats and charred skewers, many people wake up the next day with a scratchy throat, mouth sores, or that bone-deep achiness that comes from staying up too late on top of eating a lot of rich food. This is precisely when wild watercress soup earns its reputation.
Wild watercress (ye ge cai, also known as han cai or Rorippa indica) is a traditional favourite from the markets and mountain foragers of southern China. It is distinctly different from the garden watercress familiar in the West — stronger, slightly bitter, and medicinally more potent. Its active compound, rorippamide, has been studied for cough-relieving and antimicrobial properties, particularly against pneumococcus, influenza bacilli, and Staphylococcus aureus. Combined with luo han guo’s soothing sweetness and the clean protein of fresh fish, this soup is a trusted two-to-three-serving remedy after overindulgence.
Who it suits / who should be cautious
- Suitable for most adults and older children after rich meals, barbecues, hotpot, or late nights; particularly good for sore throat, mouth ulcers, body aches from internal heat, dry constipation, or urinary discomfort from heat
- Mild and clean enough for the whole family
- No significant cautions; wild watercress is cooling in nature, so those with very cold constitutions should not take this soup on a regular basis during cold weather
Why these ingredients (the food-therapy logic)
- Wild watercress (ye ge cai / han cai): One of the classic heat-clearing, diuretic, and damp-draining vegetables in Cantonese food therapy; its compounds have been researched for antimicrobial and antitussive properties, traditionally used for chronic bronchitis and upper respiratory discomfort
- Golden luo han guo (jin luo han guo): Classically associated with clearing lung heat and soothing throat irritation; the natural sweetness (from mogrosides) means it improves the palatability of the soup without adding sugar
- Dried tangerine peel (chen pi): Adds fragrance, aids digestion, and prevents the soup from becoming overly cooling
- Fresh fish: Provides a clean, nourishing broth; traditional practice involves pan-frying the fish briefly before simmering to enhance the richness and whiteness of the soup; any fresh river or sea fish works
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Wild watercress (ye ge cai) | ~225 g (6 liang) | Trim roots; remove decayed leaves and debris; wash thoroughly — often sold with mud and weeds attached |
| Golden luo han guo | 1/2 fruit | Crack open and break into pieces |
| Dried tangerine peel (chen pi) | 1 piece | Soak in water to soften; scrape off white pith if desired |
| Fresh fish (niu qiu yu / mud carp or any fresh fish) | 1 medium | Clean and gut; pan-fry briefly in a little oil until lightly golden on both sides before adding to the soup |
Method
- Trim the wild watercress, removing roots and any yellow or decayed leaves. Wash very thoroughly as it often comes with clinging soil and debris.
- Crack the luo han guo into pieces.
- Soak the tangerine peel briefly in water; drain.
- Clean and gut the fish. Pan-fry in a lightly oiled pan over medium heat until lightly golden on each side — this step makes the broth milkier and more fragrant.
- Bring 8 bowls of water to a rolling boil. Add all ingredients together — start with boiling water, not cold.
- Bring back to a full boil, then reduce to a medium-low simmer.
- Cook for 1.5 hours until the broth is aromatic and the watercress is completely tender.
- Serve the broth and all the ingredients.
Bro Niu’s tips
Some people use snakehead fish (sheng yu) in this soup, which also works very well and gives a rich broth. Any fresh fish is suitable. The key technique for a flavourful, non-bitter broth is to start with already-boiling water and add all the ingredients at once — this produces a cleaner, sweeter result than starting with cold water. Pan-frying the fish first is worth the extra step.
Community questions answered (selected)
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Q (Ckl): My son is 21 and has been diagnosed with gastritis after endoscopy. He has a lot of stomach gas, occasional pain, and vomiting. What soup or tea would help? Bro Niu: If H. pylori is involved, dandelion leaf tea steeped daily is a good ongoing practice. If not, try simmering ginger (4–5 slices), brown sugar, and crushed amomum fruit (sha ren, 2 qian) in 3 bowls of water for 15 minutes until reduced to 2 bowls — take 4–5 doses. For regular use, a soup of dried lion’s mane mushroom (hou tou gu), green papaya, and figs with lean pork is excellent for the stomach and intestine.
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Q (Emma): My child had a cold with fever 2 days ago. The fever is gone, but watery stools remain. Can I give him yam and lotus seed soup now? Bro Niu: Start with 5–6 cloves of garlic simmered with amaranth or purslane (ma chi xian) and lean pork to clear bacterial causes first. After 2 meals of that, then switch to yam, lotus seed, and Gordon Euryale seed soup to consolidate the bowels. This two-step approach works better than jumping straight to the binding soup.
Published December 20, 2021 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
