Soups
Shiitake, Wood Ear and Burdock Soup
Traditionally supports healthy blood sugar and blood pressure
Why people make this soup
High blood pressure and high blood sugar are common in city life, and Bro Niu has watched many older friends manage one or both — long-term medication, strict diet, the works. This soup leans on four everyday foods — shiitake, black wood ear, burdock and goji — that are tasty, nourishing, and traditionally associated with supporting healthy blood pressure and blood sugar. It is meant as gentle, preventive, everyday support, not a replacement for care.
Who it suits / who should be cautious
- People watching their blood sugar or blood pressure who want a flavorful preventive soup; suitable for young and old.
- People with a cold stomach or cold constitution should add ginger or figs to warm it. Pregnant readers with a cold stomach should be cautious. Do not stop prescribed medicine on your own.
Why these ingredients (the food-therapy logic)
- Shiitake (dong gu): A flavorful, nourishing mushroom traditionally associated with supporting blood pressure and blood sugar.
- Black wood ear (hei mu er): Traditionally associated with smoothing the blood vessels; the white-backed type is considered best quality.
- Burdock (niu bang): Cooling and savory; traditionally associated with supporting blood sugar and pressure. Thin roots are more fragrant and can be scrubbed and cooked with the skin on.
- Goji (gou qi zi): Traditionally nourishes the liver and supports the eyes; adds a touch of sweetness.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Dried shiitake | 6 | Soaked, stems removed |
| Black wood ear | 2 pieces | Soaked, stems removed |
| Fresh burdock | 3 roots | Peeled and cut into sections |
| Goji berries | ~4 qian (15 g) | Rinse |
| Dried figs | 4 | |
| Lean pork | ~6 tael (225 g) | Blanched |
Method
- Soak the shiitake and wood ear, then remove the stems.
- Peel the burdock and cut into sections.
- Rinse the goji; blanch the lean pork.
- Place all ingredients in a pot with 8 bowls of water.
- Simmer for about 2 hours down to about 4 bowls. Serve the soup and ingredients together.
Bro Niu’s tips
Thin, slender burdock roots are more fragrant and can be scrubbed and cooked with the skin on. This soup is tasty enough for the whole family and, taken regularly, is traditionally seen as gentle support for blood sugar, blood pressure and stroke prevention. If your constitution runs cold, add a couple of ginger slices or some figs.
Community questions answered (selected)
-
Q (reader): If I use dried burdock instead of fresh, how much? Bro Niu: Use about 1 tael of dried burdock.
-
Q (anonymous reader): Can I add daikon radish and sweet corn to this soup? Bro Niu: Yes, you can add daikon and corn.
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Q (Selina): Is burdock cooling? Is it suitable for people with a cold constitution? Bro Niu: Burdock is a cooling food, so people with a cold constitution can add a few figs or 2 slices of ginger when cooking it.
Published November 27, 2010 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 2 min read.
