Winter Melon, Kelp, and Mung Bean Soup

Main Ingredients

• Winter melon (skin-on preferred) 500g
• Dried kelp 30g
• Mung beans 70g
• Fresh ginger 3 slices
• Salt To taste
• Sesame oil A few drops
• Rock sugar (or white sugar) To taste
• Tangerine peel (Chenpi) 1 small piece
• Water 2000ml

Steps

1. Soak mung beans: Rinse the mung beans and soak in plenty of water for at least 2 hours (overnight in the refrigerator is better) to shorten cooking time. Soak kelp: Soak dried kelp in warm water until soft (about 30 minutes to 1 hour). Rinse repeatedly to remove sand and excess salt, then cut into small pieces or thin strips. Prepare winter melon: Scrub the melon clean and cut into 2-3 cm chunks with the skin on. The skin has significant heat-clearing and dampness-draining effects and is recommended to keep.

   

2. Place the soaked mung beans and prepared kelp into a clay pot or stainless steel pot. Add enough water (approx. 1500-2000ml) and add the ginger slices (if using).

   

3. Bring to a boil over high heat, then reduce to low heat and simmer for 20-30 minutes, until the mung beans begin to bloom and the kelp is soft.

   

4. Add the winter melon chunks and continue simmering over low heat for another 15-20 minutes, until the winter melon becomes translucent and soft.

   

5. Add a pinch of salt to taste before turning off the heat (use sparingly). Add a few drops of sesame oil for aroma. For a sweet version, add rock sugar to taste. Let it rest for 5 minutes after turning off the heat, then serve.

   

TCM Notes

Modern Nutrition Research: Clearing summer heat: Alkaloids in mung beans and the cooling properties of winter melon work synergistically to effectively relieve summer heat-induced thirst and restlessness. All three ingredients are cold in nature, providing significant heat-reducing effects. Diuretic and anti-edema: 丙醇二酸 in winter melon and mannitol in kelp work synergistically to promote sodium excretion, effectively expelling excess water from the body and relieving edema and scanty urine. Weight management support: 丙醇二酸 in winter melon inhibits the conversion of sugars into fat; alginic acid in kelp inhibits fat absorption; mung beans are rich in dietary fiber, increasing satiety. Together, they support weight management. Lipid and blood pressure support: Kelp is rich in iodine and potassium, helping to lower cholesterol and maintain sodium-potassium balance. Dietary fiber from winter melon and mung beans helps lower blood lipids. Trace element supplementation: Kelp provides iodine, potassium, calcium, and other minerals; winter melon provides vitamin C and dietary fiber. Together, they form a nutritionally complementary combination.

Suitable for：Those with summer heat, thirst, and summer restlessness Those with edema, swelling, and scanty urine Those with heat rash and eczema (caused by summer heat with dampness) Those with hypertension (adjunctive blood pressure support) Those who are overweight or need to control weight (low calorie, high fiber) Those with sore throat and mouth sores (heat-clearing and detoxifying) Generally suitable for most people as a summer wellness dish

Not suitable for：Those with spleen-stomach deficiency-cold (cold abdominal pain, loose stools) — the soup is cold in nature and may worsen symptoms Those with cold constitution and cold hands and feet — should not overconsume Those with hyperthyroidism (Graves' disease) — kelp is extremely high in iodine and may worsen the condition. Strictly avoid Pregnant and breastfeeding women — excessive iodine from kelp may affect fetal thyroid development; the cold nature of mung beans may cause discomfort. If needed, consume in small amounts under medical supervision Women during menstruation — cold foods may worsen menstrual cramps or cause discomfort Those with diarrhea — cold foods may worsen diarrhea Those taking warming tonic herbs (e.g., ginseng, astragalus) — mung beans may counteract the effects of the herbs Those with renal insufficiency — should control intake Those allergic to winter melon, kelp, or mung beans