Soups
Potato, Corn and Black Wood-Ear Soup
traditionally associated with supporting digestion, clearing the intestines, and weight management
Why people make this soup
In Cantonese food-therapy tradition, this humble, naturally sweet soup is valued for its ability to gently support the digestive system. Bro Niu loves this one because it is filling and genuinely delicious without being heavy — potato and corn provide satisfying body, while black wood-ear mushroom lends a pleasant texture and is traditionally associated with clearing the intestines and supporting healthy blood flow. It is the kind of soup you can make on a weeknight and feel good about.
Who it suits / who should be cautious
- Suitable for most adults and families as a regular soup
- Those looking to reduce fatty and greasy foods in their diet may find it a useful addition to their routine
- Diabetics should be mindful of the corn and potato content; moderate portions are advisable
- No specific cautions for otherwise healthy adults
Why these ingredients (the food-therapy logic)
- Potato (tu dou): Mild and neutral in nature; traditionally thought to support the spleen and stomach and to help with a feeling of fullness
- Corn (su mi): Sweet and neutral; associated with supporting the kidneys and gallbladder and with reducing excess fat; rich in dietary fibre
- Black wood-ear mushroom (bai bei hei mu er): A prized food-therapy ingredient traditionally associated with clearing the intestines, supporting healthy blood flow and removing dietary stagnation; modern research also shows it is high in soluble fibre
- Carrot (hong luo bo): Rich in beta-carotene; traditionally said to benefit the eyes and digestion and to help lower blood lipids
- Lean pork (shou rou): Provides protein and gives the broth body; balances the dish to keep it nourishing rather than purely cooling
Ingredients (3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Potatoes | 2 medium | Peel, soak briefly, cut into chunks |
| Corn on the cob | 1 ear | Remove husk, cut into rounds |
| Dried black wood-ear mushroom | 2 pieces | Soak until soft, remove tough stem |
| Carrot | 1 medium | Peel, cut into chunks |
| Lean pork | 300 g | Rinse, slice |
| Water | approx. 8 cups | Adjust to desired quantity |
Method
- Peel the potatoes, soak briefly in water to remove excess starch, then cut into chunks.
- Strip the husk from the corn and cut the cob into rounds.
- Soak the dried wood-ear mushrooms in cold water until fully softened (about 20–30 minutes), then trim away the tough stem and rinse well.
- Peel the carrot and cut into chunks. Rinse and slice the pork.
- Place all ingredients together into a pot. Add approximately 8 cups of water.
- Bring to a boil, then reduce to a medium-low simmer and cook for about 1 hour.
- Serve the soup along with the solid ingredients — both the broth and the vegetables are meant to be eaten.
Bro Niu’s tips
This soup has a natural sweetness that makes it pleasant to drink without needing much added salt. Beyond being enjoyable at the table, it is traditionally said to have a cleansing, clearing effect on the large intestine, and there is some suggestion that regular consumption may support the prevention of intestinal problems. Keep it as part of a varied, balanced diet.
Community questions answered (selected)
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Q (Carina): My boyfriend has a poor stomach — he burps a lot after meals and relies on antacids. He also has high blood pressure and high cholesterol. I have been making him a daily American ginseng and goji berry steamed pork broth — is this fine long term? Bro Niu: For the digestive issue, try brewing a tea with fo shou gan (finger citron) and rose buds — it helps relieve gas and soothe the liver qi. You can also pick up a bottle of Xiang Sha Yang Wei Wan from a Chinese pharmacy, which is a classic formula for this complaint. The American ginseng goji broth is fine to continue, perhaps 3–4 times per week is enough.
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Q (敏敏): I have qi stagnation and blood stasis, and I often feel bloated. What soups or foods would help, and what should I avoid? Bro Niu: For qi stagnation and blood stasis, try steeping jasmine flowers and rose buds together with a piece of tangerine peel as a daily tea — this helps move the qi gently. You can also make a soup with fo shou gan, hawthorn, sha ren (cardamom), prince’s ginseng and red dates in lean pork broth. Avoid overly salty and heavily seasoned food, and go easy on starchy foods like taro, chestnuts and sweet potato that are harder to digest.
Published August 26, 2014 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
