Kelp and Sargassum Simmered with Soybeans: A Traditional Nourishing Soup

Kelp and Sargassum Simmered with Soybeans

Introduction to a Traditional Dietary Recipe

Kunbu (Laminaria japonica, commonly known as kelp) and Haizao (Sargassum fusiforme, commonly known as seaweed) stewed with soybeans (Glycine max) is a classic traditional dish originating from the southeastern coastal regions of China, with especially widespread folk use in Guangdong and Fujian provinces. This traditional recipe skillfully combines oceanic kelp and seaweed with land-grown soybeans, occupying a unique position within Lingnan soup culture and being praised as a “dual marine treasure meeting golden earth essence” for wellness. In this dish’s name, “Kunbu” refers to what is now commonly called kelp (Laminaria japonica), while “Haizao” refers to marine algae such as Sargassum fusiforme.

This traditional recipe can be traced back to the Tang and Song dynasties, when coastal residents began using marine algae to soothe occasional neck discomforts caused by environmental changes. The *Compendium of Materia Medica* records that *Kunbu* (Laminaria japonica, Kelp) and *Haizao* (Sargassum, Seaweed) are key herbs traditionally used to support throat comfort in TCM (corresponding to thyroid wellness in modern understanding). The addition of soybeans (Glycine max) not only enriches the flavor but also enhances the function of supporting digestive vitality. This allows the recipe to promote the body’s natural balance without overwhelming its systems, making it a nourishing and suitable dietary option for people of all ages.

Potential Benefits of the Dish

The core benefits of Kelp and Seaweed stewed with Soybean are to “help promote respiratory comfort, support tissue flexibility, and maintain healthy fluid balance.” It may help soothe various minor lumps and areas of tension that can arise from the body’s natural processes, and is especially valued as a traditional support for thyroid wellness and neck comfort. At the same time, its action of promoting healthy fluid elimination helps the body maintain normal water balance, offering support for occasional puffiness.

From the perspective of modern nutrition, kelp (Laminaria japonica) and seaweed (Sargassum) are rich in iodine, alginate, and various minerals, which help maintain normal thyroid function and support metabolism. Soybeans (Glycine max) are abundant in high-quality plant protein and soy isoflavones, offering antioxidant properties and helping maintain healthy lipid levels. The synergistic action of these three ingredients helps this traditional dish support tissue comfort while promoting immune function and overall vitality.

The Role of Traditional Chinese Medicine

In TCM theory, both Kunbu (Laminaria japonica / Kelp) and Haizao (Sargassum / Seaweed) are classified as “salty and cold” in nature, entering the Liver, Stomach, and Kidney meridians. Since saltiness supports flexibility and coldness helps calm heat, their combined use is traditionally associated with addressing “goiter” and “scrofula” (corresponding to thyroid and lymphatic wellness in modern understanding), conditions arising from Liver qi stagnation with phlegm-fire. Kunbu is known for helping to transform phlegm and support softness, while Haizao tends to promote fluid balance and comfort. The two complement each other, working together to support the body’s natural harmony.

In this formula, the soybean (Glycine max) plays a vital role as a “harmonizer”. Its flavor is sweet and its nature is neutral, entering the Spleen (SP) and Large Intestine (LI) meridians. It is able to support the spleen, broaden the center, moisten dryness, and disperse water. The inclusion of soybean in the formula serves two purposes: on one hand, it restrains the cold nature of Kunbu (Ecklonia kurome, kelp) and Haizao (Sargassum, seaweed), thereby protecting digestive function; on the other hand, as the spleen and stomach are the foundation of postnatal vitality, soybean supports the spleen’s qi and blood, providing a source for their generation and transformation, thereby enhancing the body’s ability to maintain balance. As the classic saying goes, “When you see phlegm, do not treat the phlegm; support the spleen as the correct approach.” The application of soybean embodies this TCM wisdom.

Traditional Formula Insight

The whole formula uses *Kunbu* (Laminariae Thallus / Eckloniae Thallus, kelp or seaweed) and *Haizao* (Sargassum, seaweed) as the primary herbs to support respiratory comfort and tissue flexibility, addressing external signs. *Huangdou* (Glycine max, soybean) serves as the secondary herb to support digestive vitality and overall energy, nourishing the internal foundation. *Jiang* (Zingiberis Rhizoma Recens, fresh ginger) and *Zao* (Ziziphi Fructus, jujube) act as adjuvants to harmonize the nutritive and defensive phases. Together, they accomplish the effects of supporting flexibility and comfort, promoting healthy vitality and balance. The entire formula is structured with rigorous logic, combining support and nourishment, reflecting the holistic concept of TCM dietary tradition.

Wellness Applications

For individuals primarily experiencing occasional “lumps” or tension such as those related to thyroid wellness, neck comfort, or breast tenderness, this traditional recipe serves as an excellent daily supportive soup. It is particularly beneficial for professionals experiencing neck discomfort due to high work stress and emotional fluctuations, as well as women undergoing puberty or menopause—periods marked by greater hormonal fluctuations and increased susceptibility to thyroid-related concerns.

In addition, for individuals looking to maintain healthy blood pressure, healthy lipid levels, and healthy weight management, the traditional soup of kelp, seaweed, and soybeans (Kunbu, Haizao, and Huangdou) is also a good choice. The alginic acid in kelp helps maintain normal sodium balance, supporting blood pressure already within normal range; the soy lecithin in soybeans helps keep cholesterol levels within a healthy range. For people with occasional water retention, this traditional recipe’s property of promoting healthy fluid balance can also bring positive support.

Considerations

Although Kunbu (Laminaria) and Haizao (Sargassum) decocted with soybeans has notable traditional uses, it is not suitable for everyone. First, individuals with hyperthyroidism should consult a healthcare professional before use. Because Kunbu and Haizao are rich in iodine, excessive iodine intake may affect thyroid function. Similarly, those allergic to iodine should also avoid consumption.

Secondly, individuals with significant digestive sensitivity, such as those who frequently experience cold discomfort in the stomach, loose stools, aversion to cold, and preference for warmth, may wish to moderate consumption of this traditional recipe. Although the formula contains soybeans (Glycine max) to harmonize, the cool nature of kelp (Laminaria japonica) and seaweed (Sargassum) may still be noticeable for those with a weakened digestive system. It is recommended that such individuals increase the amount of fresh ginger (Zingiber officinale) and pair it with warming ingredients like lamb (sheep meat) or pepper (Piper nigrum) to counterbalance its cool nature.

Ingredient formula ratios

The ingredients required to prepare Kunbu Haizao Huangdou (Laminaria japonica, Sargassum, and soybean) soup include: dried Kunbu (Laminaria japonica, kelp) 30 g, dried Haizao (Sargassum fusiforme, hijiki seaweed) 20 g, Huangdou (Glycine max, soybean) 60 g, Shengjiang (Zingiber officinale, fresh ginger) 3 slices (approx. 10 g), Hongzao (Ziziphus jujuba, red date) 5 pieces (pitted). A pinch of salt or rock sugar may be added for seasoning according to personal taste.

The specific proportioning principle is as follows: the amount of soybean (Glycine max) should be appropriately greater than the total amount of kelp (Laminariae Thallus / Eckloniae Thallus) and seaweed (Sargassum) to fully exert its effects of supporting digestive vitality, as well as moderating the gentle nature of the herbal combination. The dry kelp to seaweed ratio is best maintained at approximately 3:2. This ensures the benefits of supporting flexibility and comfort, while avoiding excessive coolness. Fresh ginger (Zingiberis Rhizoma Recens) and red dates (Ziziphi Fructus) are used as adjuncts; their amounts should not be excessive, serving only to warm the center and harmonize the various ingredients.

Preparation method

Step 1: Prepare the ingredients. Soak the dried kelp (Laminariae Thallus) and dried seaweed (Sargassi Thallus) in fresh water for approximately 30 minutes, allowing them to fully rehydrate and expand. Then rinse thoroughly under running water to remove surface impurities and salt. Soak the soybeans (Glycine max) in fresh water for at least 4 hours in advance, preferably overnight, so they become fully hydrated and easier to soften and release flavor during simmering. Slice the fresh ginger (Zingiber officinale rhizome) and remove the pits from the Chinese dates (Ziziphus jujuba), then set aside.

Step 2: Blanch to remove fishy odor. Cut the rehydrated Laminaria (kelp) into long strips or small pieces, and cut the Sargassum (seaweed) into moderate segments. Place the cut Laminaria and Sargassum into boiling water and blanch for about 2 minutes, then remove and drain. This step effectively removes the fishy taste and excess iodine from seaweed ingredients, resulting in a purer flavor for the soup.

Step 3: Simmer the soup. Take a stew pot or clay pot, and place the soaked soybeans (Glycine max), blanched kelp (Laminaria japonica) and seaweed (Sargassum), ginger slices (Zingiber officinale), and red dates (Ziziphus jujuba) into the pot. Add enough clean water to fully submerge all ingredients, with about two finger-widths of water above them. Cover the pot, bring to a boil over high heat, then reduce to low heat and simmer slowly for approximately 1.5 to 2 hours.

Step 4: Season and finish. When the soybeans are soft and tender, the soup turns milky white, and the aroma fills the air, add a small amount of table salt or rock sugar to taste according to personal preference. Note that salt should not be added too early, as it may affect the softening of ingredients. After turning off the heat, let the soup sit covered for 5 minutes to allow the flavors to fully meld, then serve.

Usage Suggestions

1. It is recommended to consume 2–3 times per week, with one continuous month of consumption as part of a balanced routine. Excessive consumption should be avoided, especially for individuals with normal thyroid function, as excessive iodine intake may affect thyroid balance. Moderation is the key to wellness.

2. This traditional dish should ideally be consumed warm during the lunchtime period, when the body’s yang qi is most vigorous and digestive functions are at their peak, thereby supporting absorption of its active components. It is not advisable to drink it in large amounts in the evening, as this may increase the burden on the kidneys or lead to frequent urination at night, thereby affecting sleep quality.

3. While enjoying this traditional recipe, it is recommended to incorporate ingredients that support Liver qi harmony, such as adding a small amount of Citri Reticulatae Pericarpium (tangerine peel) or Rosae Rugosae Flos (rose flower) to the decoction, which can enhance its traditional benefits. At the same time, maintaining a calm emotional state and avoiding staying up late will yield more noticeable wellness results.