Medicinal Herbs for Nourishing Soups

As the days grow shorter, we cozy up in our sweaters, stack firewood, and start storing up food and energy reserves for winter. In the fall we transition from the active yang season of summer to the more restful yin seasons of autumn and winter. This is the time we slow down and focus our energy inwards and what is a better fall and winter food than soup?

Slow cook your soup on the stove or in a crockpot and add Chinese medicinal herbs for extra nourishment. Here are some of my favorites.

Ginger (Sheng Jian)

Acrid, warming, and drying, ginger is a digestive aid as well as a circulatory stimulant. Throw large slices into soup and remove before serving or finely chop or grate ginger into stir-fries for pops of flavor.

Ginger is a tropical, aromatic herb that is likely native to tropical Asia but has been cultivated for so long it is difficult to know its exact origin. Ginger root has long been used to flavor culinary dishes and is a common herb found in Chinese medicinal formulas that treat various health conditions.

Astragalus Root (Huang Qi)

Astragalus root is used in East Asian medicine to tonify Qi and Blood, boost energy, and strengthen the immune system. You can purchase astragalus root slices online or at an asian grocery store. Throw in 6-12 slices into soups and stew and simmer for 30 minutes. Remove before serving this slightly sweet and gently warming broth and add some fresh ginger, mushrooms, and your protein of choice.

*If you are taking an immunosuppressant medication, check with your healthcare practitioner before working with this herb.

Shiitake Mushroom (Xiang Gu)

Rich in vitamins, polysaccharides, and protein, shiitakes are nourishing adaptogens native to warm and moist areas of Southeast Asia. Keep a jar of dried shiitake in your cabinet and rehydrate for 10 minutes before adding to a miso soup or other healthy broth.

Fresh shiitake is delicious as well and can be found at some grocery stores.

Dong Quai Root (Dang Gui)

Dong quai, also known as female ginseng, is a very important herb in formulas which support female reproductive health. According to Chinese medicine, it tonifies and gently invigorates blood, moistens dryness, nourishes deficiency, and removes stagnation.

Dong quai is often blended with chicken, ginger, goji berries, shiitakes, soy sauce, and sesame oil for a nourishing postpartum soup. For a basic stew, add 3-10 dried slices and decoct for 30 minutes, removing the roots before serving.

*Do not use during pregnancy or while taking blood-thinning medications unless supervised by a healthcare practitioner.

Goji Berries (Gou Qi Zi)

Throwing in a small handful of goji berries into your soup will provide a bit of sweet nourishment and a burst of color. These bright red, chewy berries are also known as lycii berries or wolfberries.

In Chinese medicine they enrich Yin, nourish Blood, and mildly tonify Yang. Some studies have shown that goji berries improve the immune system and also eyesight.

Kombu Seaweed (Kun Bu)

Kombu is a brown seaweed found in sheltered rocky seabeds in the Atlantic and Pacific Oceans. Ecologically, kombu is an important part of the coastal food web, providing food and habitat for sea animals.

Easy to keep and easy to cook, kombu welcomes a slightly salty and oceanic flavor to your meal. Lightly wash kombu in cool water and cut it into thumb sized pieces. Soak for 5 minutes and add close to the end of cooking your stew of daikon, muchrooms, cabbage, carrots, or other hearty veggie, and your favorite protein. Salty and cold, kombu “softens hardness” by mobilizing fluid metabolism.

*If you have fish or shellfish allergies, do not consume kombu.