Soups
Niu Da Li, Chinese Yam and Lotus Seed Lean Pork Soup
Traditionally used to support the body's resistance during flu season
Why people make this soup
Flu is busiest in the autumn and winter and spreads easily, so Bro Niu reminds children, elders and anyone fragile to take care. Beyond a flu shot and regular exercise, a nourishing pot of soup is one homely way to keep the body strong. This one uses ingredients traditionally said to support resistance and ease tiredness — and best of all it has almost no medicinal taste, so the little ones will not push it away.
Who it suits / who should be cautious
- Children, elders and anyone wanting gentle everyday support for resistance through flu season.
- Not suitable for those who are constipated, or who still have an active, unresolved cold.
Why these ingredients (the food-therapy logic)
- Millettia root (niu da li): traditionally used for a weak lower back, lung-weakness cough, and to strengthen sinews, moisten the lung and support qi and blood.
- Chinese yam (huai shan): a classic soup ingredient traditionally said to support the body’s resistance.
- Lotus seed (lian zi) and red dates (hong zao): traditionally support the spleen and nourish the body.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh millettia root (niu da li) | ~75 g | Peel and slice; or ~38 g dried |
| Fresh yam (xian huai shan) | ~150 g | Peel, slice |
| Fresh lotus seeds (xian lian zi) | ~75 g | Remove the core, rinse |
| Red dates (hong zao) | 5 | Pitted |
| Lean pork (shou rou) | ~300 g | Slice, blanch |
Method
- Peel and slice the millettia root; peel and slice the fresh yam; core and rinse the fresh lotus seeds; pit the red dates.
- Slice and blanch the lean pork.
- Combine everything with 8 bowls of water and simmer about 1.5 hours down to 4 bowls.
Bro Niu’s tips
Fresh millettia root is available at Chinese or Asian grocers and online. Some suppliers will peel and slice it for you on request. If you cannot find the fresh root, use about 38 g of the dried instead. The soup is fragrant and mild, good for young and old — but skip it if you are constipated or still have an unresolved cold.
Community questions answered (selected)
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Q (anonymous): My child and I caught Influenza A; the fever is gone but we keep coughing, with an itchy throat, occasional thick phlegm, sneezing and a runny nose. What soup can ease the cough? Bro Niu: Try ~38 g fresh long-li ye, half a golden luo han guo, 1–2 apples and ~38 g north-and-south almonds simmered with lean pork for 1 hour; the whole family can drink it. For a heavy runny nose, steep ~11 g xin yi hua as tea, with honey if you like.
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Q (anonymous): Can I drink it if I still have a runny nose or cough? Bro Niu: Yes, as long as there is no fever.
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Q (Yi mui): I am over 60 and well, but every night before bed I cough a little, and in the morning I bring up a little yellow phlegm. Any food therapy? Bro Niu: Try a quarter of a golden luo han guo with 3 sliced figs, steeped as tea or simmered in 3 bowls of water for 15 minutes; it helps clear phlegm and ease the cough.
Published November 13, 2025 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
