Soups
Bamboo Fungus, Soybean, and Shiitake Soup
Traditionally associated with reducing abdominal fat accumulation, supporting cardiovascular health, and regulating the digestive system
Why people make this soup
The festive season has a way of sneaking extra calories onto the table — hot pot, roasted meats, sticky rice, and rich sauces all taste wonderful but tend to add up. When the celebrations are over, many people in Cantonese households turn to soups like this one as a gentle, everyday way to support the body in returning to balance. Bamboo fungus is the key ingredient: a delicate, lace-like dried mushroom that is traditionally said to help reduce fat accumulation around the abdomen. Paired with cholesterol-friendly soybeans, fragrant shiitake mushrooms, carrot, and red dates, this is a soup that is both genuinely tasty and appropriate for people managing weight, high blood pressure, or high blood lipids.
Who it suits / who should be cautious
- Well suited to those who are overweight, or who have high blood pressure, high blood lipids, or a tendency toward sluggish digestion
- A pure vegetarian soup — suitable for vegetarians and vegans
- The whole family can enjoy it; safe to drink even during a mild cold
- If soy tends to cause gas or bloating, add a piece of dried citrus peel (chen pi) or substitute chestnuts for the soybeans — both modifications work well
Why these ingredients (the food-therapy logic)
- Bamboo fungus (zhu sheng): This distinctive mushroom has a light, slightly sweet flavour. Traditional Chinese food therapy associates it specifically with helping to reduce fat that accumulates on the abdominal wall. It is also said to regulate the spleen and stomach, and to support vascular elasticity — making it a natural fit for post-indulgence recovery
- Shiitake mushrooms (dong gu / xiang gu): One of the most studied culinary mushrooms in the world; associated in both traditional and modern research with immune support, cholesterol management, and umami flavour
- Soybeans (huang dou): High in plant protein and isoflavones; traditionally used to nourish the spleen and stomach and associated with supporting heart health and reducing excess fat
- Carrot (gan sun): Mildly sweet and warming; adds natural sweetness to the broth and is associated with supporting the liver and eyes
- Red dates (hong zao): Harmonise the flavour of the soup, nourish the blood, and add gentle sweetness
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Dried bamboo fungus (zhu sheng) | 11 g (3 qian) | Soak until soft; remove the hard stem end |
| Dried shiitake mushrooms | 6 pieces | Soak until fully hydrated; remove stems |
| Soybeans | 75 g (2 liang) | Rinse well; soak in cold water for at least 1 hour |
| Carrot | 1 medium | Peeled, cut into chunks |
| Red dates | 6 pieces | Pitted |
| Water | 6–7 bowls (approx. 1.5 litres) | Simmers down to about 4 bowls |
Method
- Soak the dried bamboo fungus in cold water until fully softened, about 20–30 minutes. Trim off the tough stem end and rinse gently. Cut into smaller sections if desired.
- Soak the dried shiitake mushrooms until plump and soft. Remove the stems. Reserve the soaking water (strain it through a fine sieve) to add to the pot for extra flavour.
- Rinse and soak the soybeans for at least an hour. Drain.
- Peel the carrot and cut into chunks. Pit the red dates.
- Place all ingredients into a pot with 6–7 bowls of water (plus the strained mushroom soaking liquid if using).
- Bring to a boil over high heat, then reduce to a low simmer. Cook covered for about 2 hours until the soup reduces to around 4 bowls.
- Serve and eat the soup along with the tender vegetables and mushrooms.
Bro Niu’s tips
This soup is suitable for the whole family and can be drunk regularly as part of a balanced approach to weight management. Beyond its slimming associations, it is traditionally said to strengthen blood vessel elasticity, support the digestive system, and contribute to overall vitality. If soybeans cause flatulence for some family members, simply add a piece of dried citrus peel while cooking, or swap the soybeans for chestnuts — both work beautifully. A reminder: shiitake and dried mushrooms are the same thing; they are just known by different names in different regions.
Community questions answered (selected)
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Q (戴太): Bro Niu, after drinking this soup I find I pass a lot of gas — is that because of the soybeans? Can I replace them with chestnuts? Bro Niu: Yes, you can swap the soybeans for chestnuts. Also add a piece of dried citrus peel (chen pi) — it helps move qi and reduce gas.
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Q (scy): Bro Niu, good morning! Can I add fresh ginger and dried citrus peel to this soup? Bro Niu: Almost any soup can benefit from adding a little ginger and citrus peel — go ahead.
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Q (靓妈): Can this soup be drunk if someone has a cold? Bro Niu: Yes, this soup is fine to drink even when you have a cold.
Published December 28, 2011 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
