"Let food be thy medicine" is usually credited to Hippocrates. But Chinese families have lived by the idea for thousands of years.
Chinese herbal soup, or tang (汤), sits right where food and medicine meet. Here is what it is, why people love it, and how to make your first pot.
What is Chinese herbal soup?
It is a slow simmered broth made with traditional herbs, often alongside chicken, pork bones or vegetables. The herbs are chosen for the season or for how someone is feeling.
In Cantonese households especially, a pot of soup on the stove is part of everyday life. Parents make it for kids during exams, and grandmothers make it for new mothers.
What goes into Chinese herbal soup
| Ingredient | Traditionally used for |
|---|---|
| Astragalus (Huang Qi) | Energy and resilience |
| Codonopsis (Dang Shen) | Gentle everyday qi support |
| Goji berries | Nourishing blood and eyes |
| Red dates | Supporting digestion and blood |
| Chinese yam (Shan Yao) | Strengthening digestion |
| Dried longan | Calming and nourishing |
| Ginger | Warming digestion |
| Lotus seed | Calming the mind |
Learn more in our astragalus guide and Chinese yam guide.
Why people love herbal soup
In Chinese medicine, soup is seen as one of the gentlest ways to take herbs. Long simmering makes the herbs easier to digest and the flavors mellow.
People traditionally reach for herbal soup for a few reasons.
- Support digestion
- Build energy during busy or tiring stretches
- Stay well through seasonal changes
- Recover after childbirth
- Wind down and sleep better
It is also simply comforting, warm, savory and nourishing.
When to eat herbal soup
- At the change of seasons, especially fall and winter
- When energy is low
- When you want a reset after a busy stretch
- After having a baby, as part of sitting the month
- Once or twice a week as a habit
If you are sick with a cold or flu, Chinese medicine usually pauses rich tonic soups until you recover.
How to make Chinese herbal soup
What you need
- One packet of herbal soup mix, or your own herbs
- About 1 pound of chicken, pork bones or vegetables
- 8 to 10 cups of water
- A few slices of fresh ginger
- Salt to taste
Step by step
- Rinse the herbs in cool water to remove dust.
- Blanch the meat in boiling water for 2 to 3 minutes, then rinse. This keeps the broth clear.
- Add everything to a pot with the water and ginger.
- Bring to a boil, then lower to a gentle simmer.
- Simmer for 1.5 to 2 hours, covered. A slow cooker on low for 6 to 8 hours works too.
- Season with salt at the end.
- Strain or leave the herbs in. Goji berries and red dates are nice to eat. Tougher herbs like astragalus slices are usually left behind.
Leftover broth keeps in the fridge for 3 to 4 days, or in the freezer for up to 3 months.
Easy herbal soup mixes to start with
- Chinese Herbal Broth and Soup Mix for Revitalization
- Chinese Herbal Broth and Soup Kit for Good Health and Immunity
- Chinese Herbal Broth and Soup Mix for Stress Relief
- Chinese Herbal Broth and Soup Mix for Women
- Chinese Herbal Broth and Soup Mix for Detoxification (Yeet Hay)
- Herbal Broth Bundle, to try several
Shop all Herbal Broth and Tea Mixes
For more seasonal ideas, read Warming Foods for Winter.
Sources
- National Center for Complementary and Integrative Health. Astragalus. nccih.nih.gov
- National Center for Complementary and Integrative Health. Ginger. nccih.nih.gov
- National Center for Complementary and Integrative Health. Traditional Chinese Medicine, What You Need To Know. nccih.nih.gov
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.