Soups
Rainbow Vegetable Soup
Traditionally supports gut health and the body's resilience
Why people make this soup
Office workers often eat out, and Bro Niu points out those meals tend to be heavy on meat, light on vegetables, and fond of deep-frying — over time not great for blood lipids, blood sugar or the gut. He likes to balance things with a vegetarian soup now and then. Because different-coloured vegetables, fruits and nuts carry different nutrients, mixing colours makes for a more balanced pot. Here he used carrot, asparagus, corn, shiitake, cashews and red-skin peanuts; the result is clear and naturally sweet, and is traditionally seen as supporting gut health and the body’s resilience.
Who it suits / who should be cautious
- Suitable for young and old, and especially good for picky eaters; regular use is associated with supporting the body against the three highs
- If allergic to asparagus and cashews, swap in broccoli, chestnuts and almonds (see Q&A)
Why these ingredients (the food-therapy logic)
- Carrot (hong luo bo): colourful vegetable traditionally valued for everyday nourishment
- Asparagus and corn (lu sun, su mi): add fibre and natural sweetness
- Shiitake (dong gu): classic savoury mushroom that deepens the broth
- Cashews and red-skin peanuts (yao guo, hong yi hua sheng): add richness and round out the pot
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Carrot | 1 | peeled, cut in chunks |
| Asparagus | ~150 g (4 liang) | washed, cut into segments |
| Corn | 1 cob | husked, cut up |
| Dried shiitake mushrooms | 4 | soaked soft, stems removed |
| Cashew nuts | ~38 g (1 liang) | soaked and rinsed |
| Red-skin peanuts | ~38 g (1 liang) | soaked and rinsed |
| Fresh ginger | 3 slices |
Method
- Peel the carrot and cut into chunks. Wash the asparagus and cut into segments. Husk the corn and cut up.
- Soak the shiitake until soft and remove the stems; soak and rinse the cashews and peanuts.
- Put everything in a pot with 8 bowls of water and simmer 1 hour down to 4 bowls; eat both the soup and the ingredients.
Bro Niu’s tips
This soup suits young and old and is especially good for picky-eating children. Taken regularly, it is traditionally seen as helpful for guarding against the three highs.
Community questions answered (selected)
-
Q (Bu Yin): If someone is allergic to asparagus and cashews, what can replace them? Bro Niu: You can use broccoli, chestnuts and almonds instead.
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Q (Bing): My husband has coronary heart disease, has had two stent procedures, and takes long-term aspirin and cholesterol medicine. Every night he wakes mid-sleep with a sore lower back, sleeps poorly, has low energy, weak digestion and bad breath. Any food therapy to help? Bro Niu: Use du zhong ~19 g, chestnuts ~113 g, dried black mulberry ~11 g, lotus seed ~38 g and 15 longan in a pork-shin soup, simmered a full 2 hours; the whole family can drink it. It is traditionally used to strengthen the lower back and settle the mind.
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Q (Sandy): My teeth on both sides ache this morning — what soup can I drink? Bro Niu: Rinse with very strong salt water, about 30 seconds per mouthful, twice a day — it quickly soothes inflammation and pain; if the pain persists, see a dentist. A nurse taught me this and it works well. You can also cook a salted-pork and century-egg congee to settle deficient heat.
Published May 13, 2024 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
