Autumn is an ideal season for wellness, with soup becoming a top dietary choice for many. Choosing the right ingredients is crucial for soups that moisturize dryness and clear heat. Today, we recommend some affordable, seasonal ingredients perfect for daily autumn soups. Let's explore what soups to make this fall.
1. Chinese Yam
Rich in vitamins, amino acids, and minerals, Chinese yam boosts immunity and promotes heart health and mental calmness.
It pairs well with meats in soups, enhancing nutritional value and aiding nutrient absorption. Common meat pairings include pork ribs, beef, duck, and lamb.
Pork Rib and Yam Soup:
Ingredients
500g pork ribs (trimmed), 250g yam, 25g celery. MSG, Sichuan peppercorns, ground black pepper, salt, cooking wine, scallions, ginger (all to taste).
Steps
1. Cut ribs into 5cm pieces. Blanch in boiling water for 5 minutes, then rinse and drain.2. In a wok, add water, pork ribs, scallions, ginger, cooking wine, and celery. Bring to a boil over medium heat, then reduce to low heat. Add Sichuan peppercorns.
3. Briefly blanch the yam peel in boiling water. When the ribs are 50% cooked, add the yam and simmer for 3 hours. Once the ribs are tender, remove the scallions, ginger, and celery. Season with salt, MSG, and ground black pepper to taste.
II. Potatoes
Potatoes are rich in dietary fiber and other nutrients that stimulate intestinal peristalsis, alleviating constipation. Fresh potatoes retain their shape when boiled, yielding a starchy texture ideal for soups.
The most common example is the Western-style borscht soup, also known as Russian soup. Simmer potatoes, carrots, beets, onions, and beef together for a sweet-and-sour, appetizing flavor. Additionally, potato and beef soup is one of the most classic pairings, offering rich umami while also nourishing the spleen and stomach.
Borscht Ingredients:
100g potatoes, 1 tomato, 150g tender beef, 10g straw mushrooms, 5g ginger, 10g scallions, 5g peanut oil, 4g salt, 1g MSG, 2g chicken bouillon powder, pinch of pepper, clear broth as needed.
Richly savory, also nourishes the spleen and stomach
Method:
1. Peel and dice potatoes; chop tomato into chunks; slice tender beef and straw mushrooms; peel and slice ginger; cut scallions into sections.
2. Heat peanut oil in a pot. Once hot, add ginger slices to fragrance the pot. Pour in clear broth, then add potatoes and straw mushrooms. Simmer over medium heat for 10 minutes.
3. Add tomato, beef, and scallion sections. Season with salt, MSG, chicken bouillon powder, and a pinch of pepper. Bring to a full boil before serving.
III. Lotus Root
3. Add tomatoes, beef, and scallion sections. Season with salt, MSG, chicken bouillon powder, and pepper. Bring to a rolling boil until thoroughly cooked.
Simmering lotus root with kidney beans improves sleep quality, while stewing it with pork ribs strengthens the spleen and stimulates appetite—ideal for those with weak digestion. Note: When stewing lotus root for extended periods, use ceramic or stainless steel cookware instead of iron pots. Avoid cutting lotus root with iron knives to prevent oxidation and discoloration.
Lotus Root and Pork Rib Soup
Ingredients
Main: Pork ribs (large cut) 500g, lotus root 750g
Seasonings: Salt 10g, ground black pepper 3g, scallions 10g, ginger 7g
Preparation
1.Rinse pork ribs and chop into 4cm-long pieces;
2. Select and wash lotus root, peel, then firmly smash on cutting board before cutting into pieces matching the ribs' size;
3. Pour boiling water into pressure cooker. Add pork ribs, lotus root, scallion segments, ginger slices, salt, and pepper. Cover;
4. Bring to a boil over high heat, then reduce to low heat and simmer for 20 minutes before serving.
IV. Daikon Radish
Daikon radish aids digestion, promotes smooth qi flow, and aids digestion. It stimulates bile secretion to help break down fats, while its mustard oil and dietary fiber promote intestinal peristalsis, facilitating waste elimination.
Therefore, simmering white radish with pork ribs, beef, lamb, or pig's trotters in soup not only replenishes energy and regulates qi but also reduces greasiness. If you prefer less pungency, avoid sealing the pot tightly while simmering.
White Radish and Lamb Soup
Ingredients: 300g cooked lamb, 200g white radish, ginger, cilantro, salt, pepper, vinegar (to taste)
Method:
1. Rinse cooked lamb and cut into 2cm cubes.
2. Wash radish and cut into 3cm cubes. Rinse cilantro and chop into sections.
3. Place lamb, ginger, and salt in a pot. Add sufficient water, bring to a boil over high heat, then reduce to low heat. Simmer until lamb is tender. Add radish pieces and cook until tender. Stir in cilantro, pepper, and vinegar to combine.Additionally, kelp is rich in trace elements like iodine, iron, and calcium.
Kelp can be simmered into soup with tofu, shrimp, pork ribs, peanuts, or pig's trotters. Alternatively, a simple kelp broth without any additional ingredients is also exceptionally flavorful.
Kelp Soup
Ingredients:
200g rehydrated kelp,100g beef, 2 tablespoons soy sauce, 1 tablespoon sesame oil, minced garlic, pepper, vegetable oil
Method
1. Place a piece of beef (likely tenderloin) into boiling water. Once tender, remove and set aside.
2. Cut the soaked kelp into sections and add to the beef broth. Shred the beef into thick strips and add to the soup.
3. Simmer until the kelp is tender. Stir in the garlic paste and soy sauce (preferably savory-type), then cook briefly before serving.
VI. Winter Melon
Winter melon has a cooling nature, known for moistening the lungs, generating fluids, clearing heat, and promoting diuresis. It is also effective for treating coughs, dryness, and fatigue.Cook until the kelp is tender, then add minced garlic and soy sauce (without MSG). Simmer briefly before serving.
VI. Winter Melon
Winter melon has cooling properties, moisturizing the lungs, promoting fluid production, clearing heat, and aiding urination. Its propylene glycol content effectively inhibits sugar conversion into fat. Combined with its high water content, it serves as a therapeutic vegetable suitable for individuals with diabetes, hyperlipidemia, hypertension, and coronary heart disease.
Numerous ingredients pair well with winter melon in soups, such as pork ribs, old duck, dried shrimp, and mushrooms. Note that winter melon should ideally be simmered with its skin intact, as the skin contains not only various vitamins and minerals but also volatile compounds that offer health benefits like relieving summer heat and strengthening the spleen.
Winter Melon Soup
Ingredients (serves 3-4): Pork spine bones: 500g Winter melon: 500g Job's tears: 20g Goji berries: 12g
Method:
1. Rinse the Job's tears and soak in water for one hour; rinse the goji berries and soak briefly.
2.Wash the winter melon and cut into chunks with the skin on;
3. Wash the pork spine, cut into pieces, blanch in boiling water, then rinse clean;
4. Bring water to a boil, add all ingredients, bring to a rolling boil over high heat, then reduce to low heat. Simmer for one and a half hours, season with salt, and serve.