Winter Melon, Water Chestnut and Duck Soup

Why people make this soup

As the weather warms up, this is the kind of soup that earns its place at the table. Winter melon is one of those quietly remarkable vegetables: it is extremely low in sodium, very high in water content, and has been used in Chinese food therapy for centuries to help the body gently release excess fluid. It is considered especially well-suited for people managing kidney concerns, puffiness, or high blood pressure, as well as those keeping an eye on blood sugar. Paired with crisp, cooling water chestnuts and ginkgo nuts — which Bro Niu adds both to balance the cooling nature of the other ingredients and to gently support the bladder — this is a genuinely refreshing and nourishing warm-weather soup.

Who it suits / who should be cautious

• Suitable for most adults and children; good for those managing weight, high blood pressure, high blood lipids, or blood sugar concerns
• Also appropriate for mild kidney-related puffiness and swelling
• The ginger and ginkgo nuts help moderate the cooling nature of winter melon and water chestnuts, making this accessible to most constitutions

Why these ingredients (the food-therapy logic)

• Winter melon (dong gua): One of the lowest-sodium vegetables in Chinese culinary tradition; classically associated with clearing heat, supporting urinary flow, and reducing puffiness — and valued in modern nutrition for its negligible calorie density
• Water chestnuts (ma ti): Cool in nature; classically used to clear heat, reduce phlegm, and gently aid digestion; their natural sweetness makes soups palatable without added sugar
• Ginkgo nuts (bai guo): Warm-natured; associated with supporting the lungs and bladder, and traditionally used to moderate the more cooling or “slippery” quality of winter melon and water chestnuts — keep to moderate amounts (10 or fewer per serving); remove the inner green core before use
• Duck: Considered more yin-nourishing and less warming than chicken; provides a light, clean-tasting broth
• Ginger: Warms the centre and aids digestion

Ingredients (4 bowls)

Ingredient	Amount	Notes
Winter melon (dong gua)	~600 g (1 jin)	Keep the skin on — it has additional diuretic properties; cut into chunks
Water chestnuts (ma ti)	10	Peel and slice
Ginkgo nuts (bai guo)	10 kernels	Remove the hard outer shell and the bitter green inner core; never eat raw
Fresh ginger	2 slices
Duck (half)	~600–700 g	Chilled or fresh; cut into pieces; blanch briefly first

Method

1. Blanch the duck pieces in boiling water for 2–3 minutes to remove impurities; rinse and drain.
2. Wash the winter melon thoroughly; cut into large chunks leaving the skin on.
3. Peel the water chestnuts and slice them.
4. Remove the outer shell and inner core from the ginkgo nuts.
5. Place all ingredients into a large pot with 8 bowls of cold water.
6. Bring to a full boil, then reduce heat to a gentle simmer.
7. Cook for approximately 2 hours until the winter melon is very tender and the broth is lightly golden.
8. Serve the soup with the duck meat and all the vegetables — eat the ingredients along with the broth.

Bro Niu’s tips

This soup makes a fine cooling dish for the whole family on a hot day. The combination of ginger and ginkgo nuts is intentional — they gently temper the very cooling, “slippery” quality of winter melon and water chestnuts, making the soup accessible to people who might otherwise find such cooling foods unsettling to the stomach. Adding a piece of dried tangerine peel (chen pi) is fine and adds a fragrant depth. This soup is also suitable for people managing kidney disease, puffiness, or diabetes.

Community questions answered (selected)

• Q (SASA): Can dried tangerine peel (chen pi) be added to this soup? Bro Niu: Yes, adding chen pi is perfectly fine — no problem at all.

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Published May 21, 2010 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.