Soups
Dried Mussel, Carrot and Winter Melon Soup
Traditionally used to support healthy blood lipids and cholesterol
Why people make this soup
Dried mussels — sometimes called “eggs of the sea” — are really just smaller green-lipped mussels, Bro Niu explains. They’re rich in vitamins and minerals yet very low in calories and fat, and traditionally regarded as a good ingredient for those watching blood lipids and cholesterol. Paired with winter melon (which traditionally helps the body release fluids and clear heat) and carrot (light, easy on digestion, good for the eyes), they make a clean, savoury soup.
Who it suits / who should be cautious
- Suits those with high blood lipids, cholesterol or extra weight who want a light, savoury soup; gentle enough for all ages.
- Those with a shellfish allergy should avoid it. Food therapy supports a healthy lifestyle but does not replace medical care.
Why these ingredients (the food-therapy logic)
- Dried mussel (dan cai): Rich in nutrients yet low in fat; traditionally associated with supporting healthy blood lipids and cholesterol.
- Winter melon (dong gua): Traditionally used to help the body release fluids, clear heat and reduce greasiness.
- Carrot (hong luo bo): Low in calories; traditionally associated with supporting digestion and eyesight.
Ingredients (3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Dried mussels | ~38 g (1 liang) | Soaked, rinsed |
| Winter melon | ~600 g (1 catty) | Washed, cut in chunks (skin on) |
| Carrot | 1 | Peeled, cut in chunks |
| Fresh ginger | 3 slices |
Method
- Soak and rinse the dried mussels. Wash and chunk the winter melon; peel and chunk the carrot.
- Add everything to 6 bowls of water and simmer 1 hour, reducing to 3 bowls.
- Serve, eating the soup and ingredients together.
Bro Niu’s tips
This soup looks after both the heart and the eyes, and is fine for young and old. It is also traditionally said to help support cardiovascular health and steady blood sugar. To stretch it for a crowd, add some corn and lean pork.
Community questions answered (selected)
- Q (anonymous reader): Since last June I’ve had several small lumps along both arms (about 7–8), like swollen lymph nodes. I tried selfheal and chestnut-shell tea for two months, then sea-dragon and seahorse with lean pork another two months, with no effect; now one has appeared on my thigh. What soup can I make? Bro Niu: Lymph-node lumps should be checked by a doctor — Chinese medicine works slowly but can improve the constitution and help prevent recurrence. As food therapy you can try hawthorn 15 g, poria 20 g, dried tangerine peel 10 g, dried ginger 6 g and zhe bei mu 10 g in 5 bowls of water down to 2, taken over a day, every other day for 1–2 months.
- Q (Yan): My 7-month-old baby — how can I help clear phlegm? Bro Niu: Steam half an onion and half an apple, sliced, in a bowl over water for half an hour (no water added in the bowl); press out the onion-apple juice with a spoon to give, which helps clear phlegm. After feeding, gently pat the baby’s back to bring up phlegm.
- Q (Cecily): My 9-year-old son has wet the bed several nights and has some constipation and “deficiency fire.” What soup can I make? Is yam, euryale, raspberry, ginkgo and red date with lean pork suitable? Bro Niu: As he’s 9 and still bed-wetting, I’d suggest seeing a urologist first to find the cause. The yam-euryale soup tends to be binding and may worsen constipation; better to use 10 ginkgo nuts (cored), 3 qian raspberry (fu pen zi) and 3 qian jin ying zi with lean pork, drinking the soup and eating the ginkgo. Dried cranberries as a snack may also help reduce frequency.
Published February 23, 2026 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
