Soups
Black Fungus, Corn and Carrot Soup with Lean Pork
traditionally associated with supporting uric acid balance and healthy cholesterol levels
Why people make this soup
Anyone living with gout knows how carefully they have to watch what they eat — shellfish, organ meats, beans and mushrooms are all high in purines and best kept to a minimum. Bro Niu’s answer is this simple, satisfying soup: black wood ear fungus, sweet corn and carrot are all naturally low in purines, and in traditional food therapy they are associated with supporting healthy cholesterol levels, blood sugar balance and digestive strength. Add lean pork for body and flavour, and you have a nourishing everyday broth that the whole family can enjoy.
Who it suits / who should be cautious
- Well suited to those managing gout, high uric acid, high cholesterol, high blood pressure or blood sugar concerns as a regular soup
- Suitable for the whole family, including children with a mild cough (add south and north almonds and dried figs for the coughing version)
- Those taking blood-thinning or blood-pressure medication can drink this soup without concern
- People with high iron levels should replace black fungus with white snow fungus (xue er), as black fungus contains significant iron; drinking strong tea also helps reduce excess iron absorption
Why these ingredients (the food-therapy logic)
- Black wood ear fungus (hei mu er): Long used in Chinese cooking and food therapy; associated with supporting blood circulation and lowering blood lipids. Rich in dietary fibre. Note: always use dry-packaged fungus and soak just before use — soaking overnight or using fresh-packed fungus is not recommended as both can develop harmful compounds
- Corn with silk (su mi): The corn silk is traditionally included for its diuretic and uric acid-supporting properties; corn itself is a low-purine food that adds natural sweetness
- Carrot (hong luo bo): A gentle, nourishing vegetable associated with supporting the spleen and stomach in traditional food therapy; low-purine and very well tolerated
- Lean pork: Adds protein and a savoury, rounded flavour; the moderate amount keeps purine load low
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Dried black wood ear fungus | 2 pieces | Soak until soft, remove stem, do not soak overnight |
| Fresh corn on the cob | 2 cobs | Remove outer husk, retain silk, cut into segments |
| Carrot | 1 medium | Peel and cut into chunks |
| Lean pork | ~150–200 g | Cut into pieces; blanch in boiling water first to remove impurities |
| Water | 8 bowls (~1.6 L) | Reduce to about 4 bowls |
Method
- Soak the black wood ear fungus in cold water until fully softened (30–60 minutes); remove the tough stem and tear or cut into smaller pieces.
- Cut the corn into segments, retaining the corn silk.
- Peel and chop the carrot into chunks.
- Cut the lean pork into pieces and blanch briefly in boiling water; rinse and set aside.
- Place everything in a pot with 8 bowls of water. Bring to the boil, then reduce to a gentle simmer.
- Cook for 2 hours, until the soup reduces to about 4 bowls. Drink the broth and eat the solids.
Bro Niu’s tips
- Buy dried black fungus (the dry-packaged kind), not the pre-soaked or fresh-packed variety sold for hot pot. Fresh-packed fungus may contain a compound called porphyrin that can cause a skin reaction if you go into bright sunlight shortly after eating. Dried fungus is safer for regular use.
- Only soak as much fungus as you plan to use at one meal. Soaking it overnight encourages the development of nitrites — not something you want in your bowl. The good news is that dried wood ear fungus softens very quickly and needs only 30–60 minutes.
- The leftover soup (without the fungus) can be stored for one more day. The fungus itself should be eaten on the same day.
- For a larger family, simply double all quantities proportionally.
Community questions answered (selected)
-
Q (reader, Shan Tam): My father has had a stroke and also has gout. What soup should I make? Bro Niu: Try fresh burdock root with carrot and white radish (including the tender top leaves) simmered with lean pork. Drink the broth and eat some of the solids — this is helpful for both stroke recovery and gout management.
-
Q (reader, maruko): My husband’s family has a history of gout. Should he stop eating tea tree mushrooms and snow fungus? Bro Niu: Tea tree mushrooms are a type of fungus and do contain purines, so it is better to reduce them. Snow fungus (white fungus) is fine. If he has not yet developed gout, be watchful — if he ever experiences a sudden burning pain in the toe joints that passes quickly, that is an early warning sign. The most important dietary changes are reducing seafood, shellfish, beer, and most legumes (adzuki beans are the exception as they are low in purines).
-
Q (梁太): Can I drink black fungus water while taking blood pressure medication? How should I prepare it? Bro Niu: Yes, you can. Use 2 pieces of fungus, soak and cut into strips, then simmer with 6 red dates in 4 bowls of water down to 2 bowls. Drink between meals. You can also add ginger and red dates.
Published August 7, 2012 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
