Soups
Bamboo Fungus, Winter Melon, Shiitake and Quail Soup
Traditionally associated with supporting weight management and digestive health
Why people make this soup
If you spend most of your day sitting at a desk, you may have noticed that any extra weight tends to settle stubbornly around the middle. Bro Niu points out that traditional Chinese food therapy specifically looks for foods that help shift abdominal fat accumulation, and bamboo fungus is one of the most respected of these — it lends a beautifully clear, almost luxurious quality to any broth, and has long been considered beneficial for people with high blood pressure or high cholesterol. Combined with winter melon (one of the most effective “draining damp” vegetables) and earthy shiitake mushrooms, this is a soup that feels light and elegant to eat while working away in the background.
Who it suits / who should be cautious
- Particularly suited to desk workers with waistline fat accumulation and a relatively weak or sensitive constitution who want to avoid cold, heavy foods
- Also suitable for those with high blood pressure, mild oedema, diabetes, digestive sluggishness, or constipation
- Vegetarians can omit the quail and add a piece of carrot for colour and sweetness; add 2 slices of ginger and a few dried figs if worried about the soup being too cooling
- Suitable during pregnancy (Bro Niu confirmed)
- If skin sensitivity to bamboo fungus is a concern, buy good quality individual pieces without a sour smell — lower quality bamboo fungus may occasionally cause reactions
Why these ingredients (the food-therapy logic)
- Bamboo fungus (zhu sheng): A premium ingredient associated in food therapy with reducing abdominal fat deposits; supports blood pressure and cholesterol; the broth becomes remarkably flavourful and clear
- Winter melon (dong gua): Zero fat, very low sodium; traditionally used to drain dampness, reduce swelling, and clear heat. A reliable, gentle ingredient for those watching weight
- Dried shiitake (dong gu): Contains naturally occurring compounds associated with inhibiting increases in blood cholesterol; traditionally said to support cardiovascular health
- Quail: Tonifying without being heavy; complements the light nature of the other ingredients perfectly
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Bamboo fungus (zhu sheng) | 4–6 pieces (dried) | Soak until soft, remove stem; or blanch briefly to reduce any sourness |
| Dried shiitake mushrooms (dong gu) | 4 pieces | Soak until soft, remove stems |
| Winter melon (dong gua) | ~600 g (1 jin) | Wash, remove seeds, cut into chunks; skin can be left on |
| Quail | 3 birds | Clean, blanch and rinse; or substitute lean pork / skinless chicken |
| Fresh ginger | 2 slices | — |
| Water | 8 bowls (~1.6 L) | — |
Method
- Soak the dried bamboo fungus in cold water until fully rehydrated and soft; remove and discard the tough stem ends. If the fungus has a sour or off smell, blanch it briefly in boiling water and drain.
- Soak the dried shiitake mushrooms until soft; remove the stems.
- Wash the winter melon, remove the seeds, and cut into large chunks.
- Clean and gut the quail. Blanch briefly in boiling water, discard that water, and rinse the quail clean.
- Place all ingredients in a pot with 8 bowls of water.
- Bring to a boil, then reduce to a low simmer and cook for 2 hours.
- Serve the broth together with the solids.
Bro Niu’s tips
This soup suits those with high blood pressure, kidney oedema, diabetes, digestive weakness, and constipation. Bamboo fungus is sold dried at Chinese herbal ingredient shops; look for plump individual pieces without a strong sour odour — those are the better quality ones, and the broth they make is particularly sweet and clear. Frozen quail from France (a common import) gives a very clean, sweet broth; if you cannot find it, lean pork or skinless chicken breast works well. After a meal, sipping a simple hawthorn (shan zha) tea can further help with fat metabolism.
Community questions answered (selected)
-
Q (ANN): Can I substitute cloud ear mushroom (yun er) for the shiitake? Also, the recipe calls for raw field notoginseng (tian qi); can I use cooked tian qi instead? Bro Niu: Yes, cloud ear mushroom is a fine substitute and has a blood-nourishing, blood-moving quality of its own. For tian qi, the raw form disperses blood stagnation while the cooked form strengthens the body — both have their uses. Use whichever suits the purpose you need.
-
Q (Andrea): What tea can my mother and I drink after dinner to help reduce belly fat? Bro Niu: After a meal, you can steep some dried hawthorn berry (shan zha) — about 1 tablespoon is enough. It is mildly sour and best drunk after eating rather than on an empty stomach. It helps with fat breakdown.
-
Q (reader): I am vegetarian. What can I use instead of quail? Will the soup become too cooling without meat? Bro Niu: Add carrot in place of quail. If you are worried about it being too cooling, add 2 slices of ginger and some dried figs — that will balance the soup nicely.
Published March 25, 2013 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
