Soups
Yacon, Corn & Carrot Soup
traditionally associated with supporting liver detoxification, healthy cholesterol levels, and digestive regularity
Why people make this soup
Yacon looks like a sweet potato but behaves quite differently in the body: its natural sweetness comes mainly from fructooligosaccharides (FOS), a type of prebiotic fibre that is not absorbed by the body the way sugar is. Instead, FOS feeds beneficial gut bacteria, which supports digestive health, and research on FOS suggests it may also help modulate blood lipid and cholesterol levels. In Chinese food therapy, yacon is valued for clearing heat, lubricating the intestines, and supporting liver function. Paired with corn — which in Chinese food therapy supports the heart and digestion — and carrot, which nourishes the eyes and liver, this simple three-ingredient soup is about as gentle and broadly beneficial as soups get: neither warming nor cooling, pleasant tasting, and suitable for the whole family.
Who it suits / who should be cautious
- Suitable for everyone — the whole family, young and old
- Particularly helpful for those with high cholesterol or blood lipids, a tendency toward constipation, or for regular liver health maintenance
- Can be prepared as a savoury soup or a sweet soup
- Regular consumption is also said to support clear skin and help prevent acne and kidney stones
Why these ingredients (the food-therapy logic)
- Yacon (xue lian guo): Rich in fructooligosaccharides; helps promote beneficial gut microflora; traditionally associated with clearing blood lipids, cholesterol, and toxins from the vessels; lubricates the intestines; clears liver heat and reduces internal fire
- Corn (su mi): Diuretic and digestive; the corn silk is particularly used in Chinese food therapy for its diuretic and dampness-clearing properties; tonifies the spleen and stomach
- Carrot (gan sun): Rich in beta-carotene and antioxidants; nourishes and brightens the eyes; supports liver health; mild and sweet in taste
Ingredients (3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Yacon | 1 medium | Peel and cut into chunks |
| Corn cobs | 2 | Remove husks, cut into sections |
| Carrot | 1–2 medium | Peel and cut into chunks |
| Water | 7 bowls (~1.75 L) |
Method
- Peel the yacon and carrot; cut both into chunks.
- Remove the husks from the corn cobs and cut each into 3–4 sections.
- Place all ingredients into a pot with 7 bowls of water.
- Bring to a boil, then reduce to a medium-low simmer for 1 hour.
- The soup can be served as a savoury broth, or seasoned to taste. The cooked ingredients are also enjoyable to eat.
Bro Niu’s tips
This is a gentle, refreshing soup that works equally well as a savoury broth or a lightly sweet soup. Regular consumption is associated with clearing liver toxins, preventing acne and spots, and reducing the likelihood of developing kidney stones. Add lean pork or chicken if you prefer a more complete meal.
Community questions answered (selected)
- Q (娟): Are fresh blueberries and dried black mulberries cooling? Can I use dried black mulberries with black beans, apple, and goji berries in a drink for nourishing liver blood? Bro Niu: Most fruit is slightly cooling in nature, but used sensibly there is no problem. That combination of dried black mulberry, black beans, apple, and goji berries is a lovely drink for nourishing the liver, kidney, and blood — simmer for about 20 minutes.
Published May 10, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
