Soups
Fresh Purple Yam, Lotus Seed, Corn and Lean Pork Soup
traditionally associated with nourishing the spleen, supporting stable blood sugar, and benefiting the whole family
Why people make this soup
For people watching their blood sugar, many sweet fruits need careful limiting — lower-sugar options like guava, papaya, pomelo, grapefruit, and kiwi are generally better suited. This hearty soup takes a different approach: instead of fruit, it brings together several ingredients — fresh yam, lotus seeds, corn, and goji berries — that Chinese food therapy traditionally associates with supporting the spleen, moderating energy metabolism, and nourishing the blood. The result is a naturally sweet, satisfying broth that the whole family can share.
Who it suits / who should be cautious
- People seeking to support healthy blood sugar as part of a balanced diet, including those with or wishing to prevent type 2 diabetes
- Suitable for the whole family, elderly and children included
- Purple yam is nutritious; if unavailable, ordinary fresh white Chinese yam works equally well, or substitute with dried yam (~40 g / 1 liang)
- Always consult your doctor or dietitian regarding overall dietary carbohydrate intake if you are managing diabetes
Why these ingredients (the food-therapy logic)
- Fresh purple yam (zi huai shan): Chinese yam is one of the most prized spleen-nourishing foods in the tradition. The purple variety also contains anthocyanins, plant pigments with antioxidant properties. It is gentle on the digestive system and traditionally considered supportive for blood sugar balance.
- Fresh lotus seeds (xian lian zi): With cores removed for this soup, lotus seeds tonify the spleen and calm the spirit, adding a pleasant, starchy texture.
- Corn (su mi): Sweet corn is mild, lowers the glycaemic load compared with refined starch, and supports the stomach and spleen in the traditional framework.
- Goji berries (gou qi zi): A well-known tonic berry, associated with nourishing the liver and kidneys, supporting healthy vision, and providing carotenoids and polysaccharides researched for metabolic benefits.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh purple yam (or regular fresh Chinese yam) | ~150 g | Peel and cut into chunks |
| Fresh lotus seeds | ~80 g | Remove the bitter green core |
| Corn on the cob | 2 cobs | Husk removed, cut into rounds |
| Goji berries | ~12 g | Rinse and soak briefly |
| Lean pork | ~300 g | Cut into large pieces, blanched |
| Water | 8–9 bowls (about 1.6–1.8 L) |
Method
- Peel the purple yam and cut into bite-sized chunks. Rinse well (wear gloves if your skin is sensitive to the mucilage).
- Rinse the fresh lotus seeds; remove and discard the bitter green core from each one.
- Rinse goji berries and soak for a few minutes.
- Strip corn husks and silk; cut each cob into three or four rounds.
- Blanch the lean pork in boiling water for 2–3 minutes, then rinse.
- Place all ingredients in a pot with 8–9 bowls of water. Bring to a boil, then reduce to a gentle simmer.
- Cook for about 1 hour 30 minutes until the liquid reduces to approximately 4 bowls.
- Serve with the soup and ingredients together; eating the solids adds to the nutritional benefit.
Bro Niu’s tips
Purple yam is not always available — regular fresh white Chinese yam (huai shan) works just as well for this soup. Dried yam (~40 g) can also be substituted. Even if purple yam is out of season, this soup remains a reliable, gentle staple for families looking to support digestive health and moderate blood sugar through diet.
Published September 24, 2022 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
