Soups
Lotus Seed, Lily Bulb, Longan and Wheat Berry Sweet Soup
Traditionally associated with calming the mind, nourishing the heart, and supporting restful sleep
Why people make this soup
Modern city life presses in from all sides — demanding jobs, academic pressure, worries about family and finances — and the result, for many people, is a mind that refuses to quiet down when it is time to sleep. You fall asleep, then wake at 3 a.m. with thoughts already racing. Or you can’t fall asleep at all until well after midnight. And the next morning, everything feels harder: the head is foggy, concentration is patchy, and the body feels heavier than it should.
Bro Niu learned these four ingredients from Cantonese tong sui (sweet soup) tradition, where they appear together so often that they feel like old friends. Each one has a long history of use in supporting what traditional Chinese medicine calls “heart qi and spirit” (xin shen). Brewed together into a slightly sweet, mildly fragrant soup, they make a comforting evening bowl that has helped generations of Hong Kong families wind down before sleep.
There is no dramatic effect — this is gentle, sustained nourishment rather than a sedative. But regular use over time is what Bro Niu recommends, and many readers who take this consistently do report improvement.
Who it suits / who should be cautious
- Suitable for adults, children (5+), and older people — the whole family can enjoy this
- Particularly beneficial for people under stress, students, those with nervous exhaustion (神经衰弱), and menopausal women
- For pregnant women: replace longan (yuan rou) with red dates or south dates (nan zao) — 5 pieces
- The soup is naturally sweet enough; a small amount of rock sugar or tablet sugar (pian tang) can be added if desired
- Soak the wheat berries in cold water for at least 2 hours before cooking to ensure they soften properly
Why these ingredients (the food-therapy logic)
- Lotus seeds (lian zi): One of the most versatile calming ingredients in Chinese food therapy. The Hunan variety with skin (xiang lian) is preferred for its fuller flavour. Lotus seeds nourish the heart, calm the spirit, and support the spleen. Using lotus seeds that still have their heart (the tiny green germ at the centre) is associated with calming excess heart heat and agitation — though they can be bitter.
- Dried lily bulb (bai he): Has a gentle, cool, slightly sweet quality. Traditionally associated with calming the lungs and heart, and reducing anxiety-related restlessness. It also moistens dryness.
- Longan flesh (yuan rou): Perhaps the most warming of the four — longan flesh is associated with nourishing heart blood, tonifying the spleen, and anchoring the spirit. It adds natural sweetness and a pleasant aroma to the soup. Combined with wheat berries, it becomes more balanced and less heating.
- Wheat berries (mai mi): Whole wheat kernels — not flour or flakes, but the actual grain. In traditional food therapy, wheat is considered nourishing to the heart and is specifically mentioned for calming the nervous system. Soaking before cooking ensures they soften to a pleasant, chewy texture.
Ingredients (3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Lotus seeds (lian zi) | 1 liang (~37 g) | Soak in advance; with skin (xiang lian preferred) |
| Dried lily bulb (bai he) | 1 liang (~37 g) | Rinse |
| Longan flesh (yuan rou) | 5 qian (~15 g) | Rinse |
| Wheat berries (mai mi) | 2 liang (~75 g) | Soak in cold water for 2 hours |
| Water | 7 bowls | |
| Rock sugar or tablet sugar | To taste (optional) |
Method
- Soak wheat berries in cold water for at least 2 hours before cooking — this step is important for them to soften properly.
- Rinse lotus seeds and lily bulbs. Rinse longan flesh.
- Drain the soaked wheat berries. You can use the soaking water in the pot.
- Combine all ingredients (including wheat berry soaking water if desired) with 7 bowls of water in a pot.
- Bring to a boil, then reduce heat and simmer for 1.5 hours until the soup is fragrant and slightly thick, and all ingredients are tender.
- Add rock sugar or tablet sugar to taste if desired.
- Serve warm. Eat the soup ingredients as well as the broth — the solids are nourishing.
Bro Niu’s tips
Wheat berries must be soaked for 2 hours before cooking, otherwise they will remain hard and chewy in an unpleasant way. The soaking water can be used in the pot — Bro Niu notes that soaking water from beans should be discarded, but wheat berry soaking water is fine to keep. This soup is fragrant, naturally sweet, and pleasant enough that most children happily eat it. Regular consumption is associated with improved concentration and cognitive clarity — it is genuinely suitable for the whole family.
Community questions answered (selected)
-
Q (匿名): Can I make this without meat? And can I add tablet sugar? Bro Niu: Yes, no meat is needed — the soup is complete without it. Tablet sugar can be added to taste.
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Q (ching): I’m 22 weeks pregnant — can I drink this? Bro Niu: Yes, but substitute the longan with red dates or south dates (5 pieces) during pregnancy.
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Q (Lee): Should I use Hunan lotus seeds (xiang lian) or white lotus seeds (bai lian zi)? Bro Niu: Hunan lotus seeds with skin (you yi xiang lian) are preferred.
Published December 26, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
