Soups
Loofah and Chicken Soup
Loofah and Chicken Soup is a classic homestyle soup that combines refreshing sweetness with nourishing benefits, particularly common in Cantonese cuisine. Loofah is known as "natural mineral water" with a water content of up to 94%, offering a sweet and tender texture. Free-range chicken has firm meat and rich flavor. When slowly simmered together, the moisture of loofah blends perfectly with the savory richness of chicken broth, resulting in a clear, sweet, and refreshing soup. This soup is renowned for clearing heat, resolving phlegm, nourishing yin, moistening dryness, and unblocking meridians. It is especially suitable for summer heat relief, lung-heat coughs, and nourishing those with weak constitution. Total cooking time is about 1-1.5 hours – simple and suitable for all ages.
Main Ingredients
- Free-range chicken (or native chicken) half
- Loofah 2 pieces
- Fresh ginger 1 piece
- Goji berries 5g
- Spring onion(chopped, for garnish) 1 stalk
- Cooking oil as needed
- Salt 5g
- Ground white pepper a pinch
- Cooking wine 10ml
Steps
Chicken: Wash the free-range chicken and remove excess skin and fat. Cut into 3-4cm pieces. Place in cold water with ginger slices and a splash of cooking wine, bring to a boil and blanch for 2-3 minutes, skimming off the foam. Remove and rinse with warm water. Loofah: Wash and peel with a vegetable peeler. Cut into approximately 1cm thick slices or rolling chunks. Soak briefly in lightly salted water to prevent browning. Aromatics: Slice the ginger; rinse the goji berries; chop the spring onion.
Heat a wok or skillet over medium heat with a little cooking oil. Add ginger slices and stir-fry until fragrant. Add the blanched chicken pieces and stir-fry for about 2-3 minutes until the surface turns slightly golden, chicken fat renders out, and the aroma rises.
Add enough boiling water (about 1500-2000ml) to fully cover the chicken. Bring to a boil over high heat, then reduce to low heat and simmer for about 40-60 minutes. If using a rice cooker, select the "Soup" function.
Once the chicken is tender and the broth is aromatic, add the sliced loofah to the pot. Continue cooking over medium heat for about 5-8 minutes until the loofah softens and becomes translucent.
Add salt to taste and a pinch of ground white pepper for extra flavor. Add goji berries and cook for 1 more minute (if using), then turn off the heat. Transfer to bowls, garnish with chopped spring onion, and serve.
TCM Notes
Loofah: Sweet in taste and cool in nature, acts on the Lung, Liver, and Stomach meridians. Per 100g, loofah contains up to 94% water, and is rich in vitamin C, B vitamins, calcium, phosphorus, iron, and dietary fiber. The saponins, mucilage, and loofah bitter principle in loofah have anti-inflammatory and heat-clearing, phlegm-resolving effects. The abundant vitamin C and B vitamins help protect the skin, improve complexion, and boost immunity; dietary fiber promotes intestinal motility and relieves constipation. In TCM, loofah is known to clear heat, resolve phlegm, cool blood, detoxify, unblock meridians, promote blood circulation, and stimulate lactation. Chicken (free-range) : Warm in nature and sweet in taste, acts on the Spleen and Stomach meridians. Rich in high-quality protein (approx. 20g per 100g), vitamin B6, vitamin B12, potassium, zinc, and immunoglobulins. Known to warm and tonify the middle, supplement qi and nourish blood, and boost immunity. Collagen in chicken helps improve skin elasticity, and unsaturated fatty acids benefit cardiovascular health. Loofah and chicken complement each other nutritionally, achieving the combined effects of clearing heat, resolving phlegm, nourishing yin, moistening dryness, supplementing qi, tonifying deficiency, and unblocking meridians. One serving (approx. 300ml) provides approximately 96 kcal, 10g protein, and less than 1g fat – low in fat and high in protein, ideal for weight management and wellness.
Suitable for：Those suffering from summer heat with thirst: Loofah cools and relieves summer heat, promoting fluid production Those with lung-heat cough and thick yellow phlegm: Loofah clears heat and resolves phlegm, relieving respiratory discomfort Those with weak constitution or post-illness recovery: Chicken warms and tonifies qi, boosting immunity Those with sore throat or dry mouth: Loofah nourishes yin and moistens dryness, alleviating heat symptoms Those with rheumatic pain or poor meridian circulation: Loofah unblocks meridians and promotes blood circulation Postpartum women with insufficient lactation: Loofah promotes lactation and unblocks meridians General population: Especially suitable for summer and dry autumn seasons
Not suitable for：Those with Spleen-Stomach deficiency cold: Loofah is cool in nature; those with frequent abdominal pain, cold sensitivity, loose stools, or poor digestion should not overconsume, as it may worsen deficiency-cold symptoms Those with internal cold constitution or diarrhea: Loofah is cool and slippery; consuming during diarrhea may aggravate abdominal pain Those with wind-cold cough: Symptoms include thin white phlegm, clear nasal discharge, and chills – should avoid Those prone to excessive internal heat: If already showing明显的上火 symptoms (mouth ulcers, sore throat), avoid combining with other hot-nature foods Those with acute gastroenteritis: Should avoid during flare-ups Those with hyperuricemia or gout: Consume with caution, controlling chicken portion Those allergic to loofah or chicken
