Autumn is a pleasant season, but as the weather turns dry, many experience parched throats and cracked skin. This is the time to consume foods that moisten and nourish the lungs to maintain hydration and vitality. The key to autumn wellness is “moistening,” particularly by clearing the intestines, reducing internal heat, and promoting restful sleep to help the body adapt to seasonal changes.
our classic soups—Chrysanthemum Taro Soup, White Radish and Lean Pork Soup, Seaweed Green Bean Tofu Soup, and Red Date Lean Pork Cabbage Soup—are perfect choices for autumn health. These soups not only hydrate and nourish the lungs but also soothe heat, support the spleen and stomach, and calm the nerves.
Whether for daily meals or wellness routines, incorporating these soups can regulate the body, boost immunity, and help you stay balanced and healthy through the dry autumn season.
1. Chrysanthemum Taro Soup
Ingredients:
- Crown daisy (chrysanthemum greens), about 100g
- Taro, 2 pieces
- Dried scallops, optional (to taste)
- Goji berries, to taste
- Garlic, 2 cloves
- Ginger, 3 slices
- Cooking wine, to taste
- Salt, to taste
- Water, as needed
Steps:
- Prepare Taro: Peel taro and cut into chunks. Soak in water to prevent discoloration. Optionally, blanch to remove any off-flavors.
- Prepare Crown Daisy: Remove tough leaves, wash, and cut into segments.
- Prepare Other Ingredients: Soak dried scallops in water until soft. Slice ginger and mince garlic.
- Sauté Aromatics: Heat a small amount of oil in a pot, add ginger slices and garlic, and sauté until fragrant. Add dried scallops and stir-fry briefly.
- Simmer Soup: Transfer the sautéed mixture to a stewing pot, add taro chunks, water, and a splash of cooking wine. Bring to a boil and skim off foam.
- Slow Cook: Cover and simmer on medium-low heat for 1–1.5 hours until taro softens and the broth thickens.
- Add Crown Daisy and Season: Add crown daisy and goji berries, cook for 5–10 minutes, then season with salt to taste. Stir and serve.
Tips:
- Avoid overcooking taro to preserve its texture; adjust cooking time based on size and type.
- Dried scallops are optional if you prefer to skip the seafood flavor.
- Cook crown daisy just until soft to retain flavor and nutrients; avoid overcooking.
2. White Radish and Lean Pork Soup
Ingredients:
- White radish (daikon), 1 medium
- Lean pork, 200g (loin or other lean cut)
- Ginger, 3 slices
- Goji berries, to taste
- Salt, to taste
- Cooking wine, to taste
- Water, as needed
Steps:
- Prepare Pork: Wash lean pork and slice thinly or into strips. Marinate with a splash of cooking wine and a pinch of salt for 10 minutes.
- Prepare Radish: Peel white radish and cut into thin strips or slices for a softer texture.
- Prepare Ginger: Slice ginger thinly to enhance flavor and remove meaty odors.
- Cook Pork: Add water to a pot, then add marinated pork and bring to a boil. Skim off foam to keep the broth clear.
- Add Radish: Add white radish strips to the pot and simmer on medium-low heat. The radish will release a fresh aroma, enhancing the broth.
- Simmer for 30 Minutes: Cook for 30 minutes to meld flavors, adding goji berries for a touch of sweetness if desired.
- Season and Serve: Add salt to taste, cook for 2–3 more minutes, then serve.
Tips:
- Cut radish uniformly for even cooking and better texture.
- If the broth tastes too light, add a pinch of chicken bouillon, but keep salt minimal for a light flavor.
- Simmer for about 30 minutes to avoid overcooking radish, which can affect texture and nutrients.
3. Seaweed Green Bean Tofu Soup
Ingredients:
- Dried seaweed, about 10g
- Green beans (mung beans), 100g
- Soft tofu, 200g
- Ginger, 3 slices
- Garlic, 2 cloves
- Cooking wine, to taste
- Salt, to taste
- Water, as needed
- Green onions, to taste
Steps:
- Prepare Green Beans: Wash green beans. If using frozen, thaw first; if dried, soak for 3–4 hours.
- Prepare Seaweed: Rinse dried seaweed, soak to soften, and tear into small pieces.
- Prepare Tofu: Cut tofu into small cubes. Optionally, blanch to remove any off-flavors.
- Sauté Aromatics: Heat a small amount of oil in a pot, sauté ginger slices and minced garlic until fragrant, then add cooking wine and cook until the alcohol evaporates.
- Simmer Broth: Add water to the pot with the sautéed mixture, bring to a boil, then add green beans and simmer for 10–15 minutes until soft.
- Add Tofu and Seaweed: Add tofu cubes and softened seaweed, bring to a boil, then simmer on low for 10 minutes.
- Season and Serve: Add salt to taste, sprinkle with chopped green onions, stir, and serve.
Tips:
- Adjust green bean cooking time for desired texture; cook longer for softer beans.
- Cut tofu slightly thicker to prevent breaking during cooking.
- Cook seaweed just until softened to maintain texture; avoid overcooking.
4. Red Date Lean Pork Cabbage Soup
Ingredients:
- Red dates (jujubes), 10 (pitted)
- Lean pork, 200g (loin or other lean cut)
- Chinese cabbage, 200g
- Ginger, 3 slices
- Goji berries, optional (to taste)
- Cooking wine, to taste
- Salt, to taste
- Water, as needed
Steps:
- Prepare Pork: Wash lean pork and slice thinly or into strips. Marinate with a splash of cooking wine and a pinch of salt for 10 minutes.
- Prepare Red Dates: Wash and pit red dates.
- Prepare Cabbage: Wash Chinese cabbage and cut into segments.
- Prepare Ginger: Slice ginger thinly to enhance flavor and remove meaty odors.
- Cook Pork: Add water to a pot, then add marinated pork and bring to a boil. Skim off foam to keep the broth clear.
- Add Red Dates and Cabbage: Add pitted red dates and cabbage to the pot, then simmer on medium-low heat. Red dates add sweetness, and cabbage softens.
- Season and Serve: Add salt to taste, cook for 2–3 more minutes, then serve.
Tips:
- Cut pitted red dates into smaller pieces to release sweetness more effectively.
- Avoid overcooking cabbage to prevent a cloudy broth.
- Simmer for about 30 minutes to fully blend red date and pork flavors.
These moisturizing soups not only nourish the body but also help maintain health and vitality during autumn’s changing climate. Each soup offers unique benefits: Chrysanthemum Taro Soup clears and hydrates, White Radish and Lean Pork Soup cools and refreshes, Seaweed Green Bean Tofu Soup nourishes the lungs, and Red Date Lean Pork Cabbage Soup warms the spleen and stomach. Drinking a bowl daily can clear internal heat, boost immunity, and keep you refreshed and well-rested through the dry season. With mindful eating and balanced choices, these soups bring both delicious flavor and enhanced wellness, preparing you for a vibrant autumn.
References
- Traditional Chinese Medicine principles on autumn wellness and diet.
- Chinese culinary guides on seasonal soup recipes.
