ALIMENTOS SALUDABLES A BASE DE HIERBAS ORIENTALES

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Am and Tofu Soup

(山药豆腐汤)

 

Yam and Tofu Soup is a nourishing health-boosting soup made with Chinese yam (shan yao) and tofu as its core ingredients. The soup has a milky-white appearance, a fresh and clean taste, and a soft, tender texture.
The basic cooking method involves peeling and dicing the yam, simmering it together with tofu, stir-frying garlic for aroma, and then gently boiling everything with clear water to create a savory yet light flavor.
 

As a type of medicinal cuisine, its main benefits include clearing heat and eliminating dampness as well as strengthening the spleen and promoting urination. Some variations add tomatoes or egg to increase nutritional value.

 

TCM (Traditional Chinese Medicine) Benefits

• This tonic soup has a white, clean appearance, a fresh taste, and a soft texture. It helps clear heat, remove dampness, strengthen the spleen and stomach, and promote healthy urination.
• Suitable for individuals with weak spleen and stomach, low energy, or symptoms such as swelling of limbs, face, or head, difficulty urinating, and weakness in the lower back and knees.
• It is often used as a traditional family health recipe to support well-being and longevity.

 

Ingredients

• Chinese yam (山药 Shānyào) – 200 g
• Tofu (豆腐 Dòufu) – 400 g
• Garlic (蒜头 Suàntóu) – 1 clove
• Soy sauce (酱油 Jiàngyóu) – appropriate amount
• Sesame oil (麻油 Máyóu) – appropriate amount
• Chopped scallions (葱花 Cōnghuā) – appropriate amount
• Salt (精盐 Jīngyán) – to taste
• MSG (味精 Wèijīng) – optional, to taste

 

Cooking Method

Main ingredients:
200 g yam, 400 g tofu

1. Peel the yam, dice it, and soak the pieces in water to prevent oxidation and browning.
2. Blanch the tofu in boiling water to remove any beany odor, then cut it into cubes.
3. Stir-fry minced garlic in peanut oil until aromatic, then add the yam cubes and lightly stir-fry until slightly golden.
4. Add water and bring to a boil, then add the tofu and simmer over low heat for about 10 minutes.
5. Season with salt and soy sauce; finish with scallions and sesame oil for added aroma.

???? Some modern recipes add tomato slices or egg ribbons for enhanced flavor and nutrition.

 

Dish Characteristics

• The combination of yam + tofu creates a protein + dietary fiber nutritional synergy.
• It is a low-fat, high-nutrition healthy dish. Yam becomes soft and powdery when cooked, while tofu provides a smooth, tender texture—creating a pleasant contrast.
• The broth is light and clean, with a gentle garlic aroma and the subtle richness of tofu.
• According to the 2023 culinary standard, tofu should be blanched first to remove its beany smell, and oil usage should be minimized to preserve the soup’s clean flavor.

 

Nutrition & Health Benefits

• Yam is rich in mucin and amylase, which help digestion and strengthen the immune system.
• Combined with tofu’s plant protein, it supports intestinal health.
• In TCM, this soup may help with frequent urination, leucorrhea, and other mild spleen-kidney deficiencies.
• Modern nutritional analysis (per 200 g yam portion):
  • Protein: approx. 8.2 g
  • Dietary fiber: approx. 2.1 g
    → Suitable as a low-calorie, health-focused dish.

 

Precautions

• Yam contains saponins, which may cause allergic reactions if eaten raw, so it must be thoroughly cooked.
• Do not consume together with herbs such as kan sui (甘遂) or other alkaline medications.
• Diabetic individuals should monitor yam consumption due to its carbohydrate content.
• People with compromised kidney function should regulate tofu intake under medical supervision.