Soups
Gold Luo Han Guo, Carrot and Watercress Soup
Traditionally used to clear lung heat and soothe a cough
Why people make this soup
Bro Niu often buys watercress to make soup, because it is one of the great heat-clearing greens. Watercress comes in big bundles, so he plucks the tender top leaves for other dishes and saves the rest for soup. This particular soup — gold monk fruit, carrot, apricot kernels and watercress — is his pick for clearing lung and stomach heat and soothing a cough, and it is especially welcome for those who keep coughing after COVID.
Who it suits / who should be cautious
- People with a cough from lung or stomach heat, or airway discomfort
- Those who keep coughing after a COVID infection
- Clear and sweet, suitable for young and old
- Caution: monk fruit is cooling; for pregnancy, see Bro Niu’s note below (leave out the monk fruit and use honey dates instead)
Why these ingredients (the food-therapy logic)
- Watercress (xi yang cai): sweet in flavour and cooling by nature; traditionally used to clear heat, support the lungs and ease the airways.
- Gold luo han guo (monk fruit): traditionally used to clear lung heat and moisten the throat; both flesh and shell are used.
- Apricot kernels (nan bei xing): traditionally moisten the lungs and calm a cough.
- Carrot and dried duck gizzard: add natural sweetness and depth; carrot traditionally clears heat.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Gold luo han guo | Half | Broken open |
| Carrot | 1 | Peeled, cut into chunks |
| Apricot kernels | ~38 g | Soak and rinse |
| Dried duck gizzards | 2 | Soak and rinse |
| Lean pork | ~225 g | Thick slices, blanched |
| Watercress | ~300 g | Washed |
Method
- Break open the monk fruit. Peel and chunk the carrot. Soak and rinse the apricot kernels and dried gizzards. Cut the pork into thick slices and blanch with the gizzards. Wash the watercress.
- First bring the monk fruit, carrot, apricot kernels, gizzards and pork to a vigorous boil in 8 bowls of water.
- Add the watercress, bring back to a boil, then simmer over medium-low heat for about 1.5 hours until reduced to 4 bowls. Serve the soup with the ingredients.
Bro Niu’s tips
This soup is clear and sweet, suitable for young and old. The watercress must go in only after the soup is at a rolling boil — otherwise the soup turns slightly bitter and loses its fragrance.
Community questions answered (selected)
-
Q (reader): Do I need to discard the heart of the luo han guo and use only the shell? Bro Niu: The whole monk fruit has food-therapy value; use both the flesh and the shell together.
-
Q (Amy): I am about 30 weeks pregnant — can I drink this soup? Bro Niu: At 30 weeks you can make watercress soup, but leave out the monk fruit and add 2–3 honey dates instead.
-
Q (Apple): My family just caught COVID — severe sore throat, one still feverish. What soup can help, and what should we avoid? Bro Niu: You can use 20 green olives (qing lan), 1 green radish, 1 monk fruit, 4 figs and 2 cored snow pears; simmer 9 bowls of water for 1 hour to 6 bowls, taking 2 bowls a day for 2–3 doses. While the throat hurts, avoid fried, spicy and heating foods, and do not take tonics until you have recovered.
Published April 7, 2023 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
