Soups
Astragalus, Goji Berry and Red Date Chicken Soup
traditionally associated with strengthening the body's defences and improving vitality
Why people make this soup
When the weather turns cool, many people look for something nourishing that does not feel like medicine. Astragalus (huang qi / bei qi) has been a cornerstone of traditional Chinese tonic cooking for over two thousand years, and modern research has also taken an interest in its potential immune-modulating properties. Here it is paired with the three workhorses of Cantonese restorative cooking — goji berries, red dates, and ginger — and simmered with a young chicken for a soup that is richly flavoured, gently warming, and appropriate for nearly everyone in the family.
Bro Niu notes that some people find they react poorly to stronger tonics like red ginseng, deer antler, or morinda — they overheat, develop mouth sores, or cannot sleep. Astragalus is not like that. It is warming without being heating, making it one of the most practical everyday tonics for a wide range of constitutions.
Who it suits / who should be cautious
- Suits people of all ages who feel run down, have a tendency to catch colds easily, or simply want a good everyday tonic soup for cooler weather.
- Suitable for children and the elderly.
- Pregnant women can enjoy this soup, but in later pregnancy (near term) keep astragalus to a maximum of 3 qian, as it moves qi and should not be used in excess near delivery.
- Do not use this soup during an active cold, flu, or fever — tonifying during an illness can trap the pathogen inside. Wait until fully recovered.
Why these ingredients (the food-therapy logic)
- Astragalus root (bei qi / huang qi): One of the most widely studied Chinese herbs in modern research for its potential to support immune function. Traditionally associated with tonifying the defensive (wei) qi, strengthening the spleen and lungs, and reducing susceptibility to colds. Unlike warmer tonics, it rarely causes the “heating up” reaction that some people experience.
- Goji berries (gou qi zi): Associated with nourishing the liver and kidney, brightening the eyes, and broadly supporting blood and qi.
- Red dates (hong zao): Mildly sweet and warming; traditionally associated with nourishing blood, calming the spirit, and supporting the spleen and stomach.
- Young chicken: Provides a richer, more warming broth than lean pork. In traditional Cantonese cooking, chicken makes the soup slightly more tonifying, which is particularly good for those who feel chilled or are constitutionally weak.
- Ginger: Warms the stomach and helps the soup sit well — especially important when cooking chicken.
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Astragalus root | ~19 g (5 qian) | Available at Chinese herb shops |
| Goji berries | ~15 g (4 qian) | Rinse before use |
| Red dates, pitted | 8 pieces | Remove the stone |
| Fresh ginger | 2 slices | |
| Young chicken | 1 whole | Cleaned; chopped into pieces; blanched |
| Water | 10 bowls (~2.5 L) |
Method
- Clean the chicken and chop into pieces. Blanch briefly in boiling water to remove impurities. Drain.
- Rinse astragalus, goji berries, and red dates. Remove the stones from the red dates.
- Place all ingredients into a pot with 10 bowls of water.
- Bring to a boil over high heat, then reduce to a gentle simmer.
- Cook for about 2 hours until the liquid reduces to 4 to 5 bowls.
- Serve warm. Drink the soup and eat the chicken and other ingredients.
Bro Niu’s tips
This is one of those soups that suits the whole family across cooler seasons. It builds the body’s resilience gradually and works best when taken regularly rather than in large occasional doses. Regular drinking over time is associated with a rosier complexion and fewer colds. However — and this is important — if anyone in the family currently has a cold or fever, hold off on this soup until they have fully recovered. Giving tonics to a body that is still fighting an illness is counterproductive.
Community questions answered (selected)
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Q (reader — Crystal): Is this soup suitable for pregnant women? Bro Niu: Yes, pregnant women can drink this soup. However, as the due date approaches, reduce the astragalus to no more than 3 qian — because astragalus moves qi and should not be used in too large an amount near delivery.
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Q (Lungcon): I used astragalus 3 qian, goji berries 4 qian, and Chinese yam 1 liang with 7 bowls of water — after an hour and a half it reduced to just one bowl. How do I calculate the right water-to-yield ratio for two people? Bro Niu: A good rule of thumb: start the pot on high heat, then once it boils, reduce to a gentle simmer. At a simmer, you will lose roughly 3 bowls of water per hour. So if you want 2 bowls of soup after 1 hour of simmering, start with 5 bowls of water. Work it out based on how much water your pot evaporates — every stove is different.
Published November 2, 2013 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
