Stews
Winter Melon, Poria Cocos and Lean Pork Soup
Winter melon, Poria cocos and lean pork soup is a classic nourishing soup that strengthens the spleen, drains dampness, and reduces edema – especially suitable for hot, humid seasons. Winter melon is known as the "number one summer dampness-relief vegetable", promoting diuresis and clearing summer heat. Poria cocos, neutral in nature with a sweet and bland taste, acts on the heart, lung, spleen and kidney meridians – it is excellent for draining dampness, strengthening the spleen, and calming the mind. Lean pork provides high-quality protein to prevent the body from being depleted during the dampness-draining process. Slowly simmered together, this clear, mild broth helps expel excess moisture and fluid from the body, relieving fatigue and limb swelling.
Main Ingredients
- Winter melon 500g
- Lean pork 300g
- Dried Poria cocos 20g
- Fresh ginger 3 slices
- Water approx. 1.5L
- Salt to taste
Steps
Scrub the winter melon skin with salt, rinse well, and cut into large chunks with the skin on, removing the seeds and pith. Cut lean pork into approx. 2cm cubes. Blanch in cold water with 1 slice of ginger, bring to a boil, skim off foam, boil for about 3 minutes, then rinse with warm water and drain. Soak Poria cocos in water for 10 minutes.
Place the blanched pork, soaked Poria cocos, and remaining ginger slices into a clay pot. Add water (approx. 1.5L). Bring to a boil over high heat, then reduce to low heat, cover, and simmer for about 40 minutes.
Add the winter melon chunks and continue simmering over low heat for 25 minutesuntil the melon becomes translucent and tender.
Add salt to taste just before turning off the heat. The Poria cocos can be eaten or discarded.
TCM Notes
Diuretic, edema-reducing & dampness-draining (core benefit): Winter melon is over 96% water, rich in potassium and extremely low in sodium – a natural diuretic that promotes excess fluid metabolism. The trigonelline in winter melon peel works synergistically with coix seed esters to promote sodium-potassium balance. Poria polysaccharides and triterpenoids regulate fluid metabolism and increase glomerular filtration rate. Together, their diuretic effect is highly effective. Spleen-strengthening, mind-calming & fatigue-relieving: Poria cocos acts on the spleen meridian, strengthening the spleen, tonifying the middle, and stopping diarrhea – improving body heaviness and poor appetite caused by spleen deficiency with dampness. It also enters the heart meridian, calming the mind and relieving palpitations and insomnia. Heat-clearing, summer heat-relieving & thirst-quenching: Winter melon, slightly cool in nature with a sweet and bland taste, acts on the lung, large intestine, bladder and small intestine meridians – clearing heat, detoxifying, promoting diuresis, resolving phlegm, and generating fluids. High-quality protein supplementation: Lean pork provides high-quality animal protein and heme iron, nourishing the body while draining dampness to prevent deficiency. Metabolic support: Winter melon contains丙二酸 which inhibits the conversion of sugar into fat, making it suitable for weight management. It is also rich in dietary fiber that promotes intestinal motility.
Suitable for：Those suffering from summer heat and dampness, body heaviness, or limb edema Those with spleen deficiency and dampness excess – sticky, loose stools Office workers with sedentary lifestyles and accumulated internal dampness Those with poor urination or edema tendency Health-conscious individuals needing gentle dampness relief and weight management Residents in humid climates requiring regular dampness-preventive care
Not suitable for：Those with spleen-stomach deficiency-cold or diarrhea (Use with caution!): Winter melon is slightly cool in nature – long-term or excessive consumption may worsen deficiency-cold and digestive issues. Add extra ginger during cooking to balance the coolness, and limit portion size. Those with yin deficiency and fluid depletion or dry mouth/throat (Use with caution): The diuretic effects of Poria cocos and winter melon may worsen fluid loss – not suitable for those with yin-deficient constitution. Pregnant women (Use with caution): This soup has strong diuretic effects – consume only under medical guidance. Those with low blood pressure (Use with caution): The diuretic effect may reduce blood volume and further lower blood pressure. Those with kidney dysfunction (Under medical supervision): Winter melon is high in potassium – patients with renal failure or severe dysfunction should limit intake. Those allergic to winter melon, Poria cocos, or pork (rare).
