Soups
He Shou Wu and Catfish Soup
traditionally used to nourish liver, kidney, and support hair vitality
Why people make this soup
In traditional Chinese food therapy, hair is understood to reflect the state of the liver, kidneys, and blood. When these are well nourished, hair tends to be thick and lustrous; when they are depleted — often through stress, overwork, or simply ageing — the hair may thin or grey earlier than expected. This warming soup pairs he shou wu, one of the most celebrated herbs for supporting kidney and liver essence, with protein-rich catfish and black soybeans to create a deeply nourishing pot that many families brew during periods of stress-related or age-related hair thinning. It is also traditionally associated with supporting ear health.
Note: he shou wu should not be cooked in stainless-steel pots; use a clay pot, glass pot, or ceramic pot for best results.
Who it suits / who should be cautious
- Suitable for adults experiencing noticeable hair thinning, early greying, or general fatigue and kidney deficiency signs.
- Those with gout should omit black soybeans (which are higher in purines) and substitute 5 qian (~19 g) of black sesame seeds in a muslin bag instead.
- Bro Niu’s 2017 note: farmed catfish in recent years may accumulate heavy metals; if concerned, substitute lean pork. Wild river fish, identifiable by a larger head relative to body and brighter coloring, are generally preferable.
- Not recommended for use in a vacuum (thermal) cooker; a clay, glass, or ceramic pot is preferred.
Why these ingredients (the food-therapy logic)
- He shou wu (Fallopia multiflora): One of the most traditionally prized herbs for supplementing kidney essence and liver blood, associated with hair vitality and natural pigmentation.
- Black soybeans (hei dou): Dark-colored foods are classically linked to kidney nourishment; black soybeans also provide plant protein and iron.
- Honey dates (nan zao): Gently tonify qi and blood without being overly heating; add natural sweetness.
- Catfish / river perch: Considered nourishing to spleen and stomach, adding substance and savory depth to the soup.
- Pork neck bones: Enrich the broth and add marrow-derived minerals.
- Dried tangerine peel (chen pi): Helps move qi in the digestive system and balances the richness of the other ingredients.
Ingredients (3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| He shou wu | 1 liang (~38 g) | From Chinese herb shop; do not use stainless steel cookware |
| Black soybeans | 2 liang (~75 g) | Rinse and soak briefly |
| Honey dates | 10 pieces | Rinse |
| Catfish or river perch | ~600 g | Cleaned and pan-fried first (see method) |
| Pork neck bones | ~300 g | Blanched |
| Fresh ginger | 3 slices | |
| Dried tangerine peel | 1 piece | Soaked and rinsed |
Method
- Clean the fish thoroughly. Pan-fry in a little oil until lightly golden on both sides — this removes the muddy smell and enriches the broth.
- Blanch the pork neck bones in boiling water for a few minutes, then drain and rinse.
- Rinse and soak the he shou wu, black soybeans, honey dates, and tangerine peel in clean water for 15 minutes.
- Combine all ingredients in a clay or ceramic pot. Add 8 bowls of water.
- Bring to the boil, then reduce heat and simmer for about 1.5 hours.
- Serve warm. Drink the broth and eat the black soybeans and dates.
Bro Niu’s tips
Wild river fish are noticeably sweeter and more flavorful than farmed fish. A quick way to tell them apart: wild fish tend to have a head that looks slightly large relative to the body, and their coloring is more vivid — because they swim constantly in search of food, they naturally have a leaner, more elongated build. If you cannot find catfish or river perch, any fresh river fish works. He shou wu must not be cooked in metal pots; use clay, glass, or ceramic only. Those with gout should swap black soybeans for ~19 g of black sesame seeds in a muslin bag.
Community questions answered (selected)
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Q (reader, 2017): My mother is 86 and on blood thinners and aspirin. Can she drink nourishing soups without interfering with her medication? Bro Niu: For her, a safe and gentle option is red beans 1 liang, goji berries 3 qian, peanuts 1 liang, red dates 4 pieces, simmered into a lean pork soup with 8 bowls of water for about 1.5 hours. The whole family can drink it. The ingredients do not conflict with blood-thinning medication.
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Q (reader, 2017): This soup has black soybeans — can gout patients drink it? Bro Niu: Black soybeans contain purines, so gout patients should leave them out. Substitute 5 qian of black sesame seeds in a muslin bag instead.
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Q (reader, 2017): Can black sesame seeds go straight into the pot, and is it true he shou wu cannot be cooked in a vacuum cooker? Bro Niu: Put the black sesame seeds inside a tea-filter or muslin bag first. He shou wu really should not be cooked in vacuum (stainless-steel) cookers — best to use a glass, clay, or ceramic pot for anything containing this herb.
Published March 6, 2010 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
