Nourishing Soup: Old Duck with Hairy Gourd and Lotus Seeds for Wellness

Traditional Nourishing Dish: Stewed Old Duck with Hairy Gourd and Lotus Seeds

Introduction to Traditional Preparation

Stewed Old Duck with Hairy Gourd and Lotus Seed is a traditional nourishing dish originating from the Lingnan region. It features old duck as the main ingredient, combined with hairy gourd, lotus seed, and other traditional food ingredients, slowly simmered over low heat. Hairy gourd (also known as *Benincasa hispida* var. *chieh-qua*), a variety of wax gourd, has a sweet and bland nature and is commonly used in Guangdong folk cuisine as a soup ingredient to support comfort during warm weather. Lotus seed (*Nelumbo nucifera*) is traditionally valued for its calming qualities, while supporting overall digestive wellness. Old duck is excellent for nourishing vitality. Together, the three produce a clear soup with a rich, mellow flavor, making it an ideal choice for a light nourishing dish in summer or for maintaining comfort during dry seasons.

This soup is extensively recorded in *Lingnan Culinary Tradition* and is revered by the people as the “First Clear Broth”. Its preparation emphasizes precise heat control and the release of the ingredients’ natural flavors. The resulting broth is neither greasy nor heavy, effectively helping to replenish fluids depleted by warm weather or daily activities, without burdening digestion. Modern nutritional science also indicates that duck meat is rich in high-quality protein and B vitamins; combined with the dietary fiber in chieh-qua and the various minerals in lotus seeds, it synergistically supports the body’s metabolism and repair capacity.

Traditional Use and Benefits

The core benefit of the soup made from Jie Gua (hairy gourd, Benincasa hispida var. chieh-qua), lotus seed (Nelumbo nucifera), and old duck (Anas platyrhynchos domestica) lies in supporting a sense of balance and well-being. Jie Gua (hairy gourd) is traditionally used to promote comfort during warm weather, support normal fluid balance, and help maintain normal urinary function. Lotus seed is traditionally used to promote relaxation, support kidney vitality, and maintain overall wellness. Old duck is excellent for nourishing yin, supporting stomach comfort, and helping maintain normal fluid metabolism. When cooked together, they may help maintain comfort from occasional internal heat while simultaneously replenishing the fluids lost through sweating or daily stress, thereby supporting the body’s natural fluid balance.

In traditional practice, this broth is often enjoyed during warm seasons to support comfort and hydration, as well as during dry periods to help maintain skin and throat comfort. With regular moderate consumption, it may also help maintain a sense of calm and support oral comfort, helping the body achieve a balanced state of well-being.

—— Key Aspects ——

This traditional dish primarily supports wellness through three aspects: first, through the synergistic action of hairy gourd (Benincasa hispida var. chieh-qua) and duck meat, it may help maintain normal fluid elimination and reduce occasional water retention; second, by leveraging the calming property of lotus seed (Nelumbinis semen), it may help promote relaxation and restful sleep; third, utilizing the nourishing quality of mature duck, it may help maintain energy and vitality for those experiencing occasional fatigue from heat, busy schedules, or natural aging.

Traditional Understanding

According to traditional dietary principles, Jiegua (Benincasa hispida var. chieh-qua, hairy melon) is considered to have cooling properties that may help maintain comfort during warm weather and support normal fluid balance. Lianzi (Nelumbinis semen, lotus seed) is valued for its calming qualities, supporting digestive wellness and kidney vitality while promoting relaxation. Lao ya (old duck, Anas platyrhynchos domestica) is thought to support hydration and stomach comfort, help maintain normal fluid elimination, and provide nourishment without being too heavy. When used together, these three ingredients create a balanced combination that is gentle and supportive for various dietary needs.

On the level of formulation compatibility, hairy gourd (Jie Gua, Benincasa hispida var. chieh-qua) and old duck are both cooling in nature, but the neutral nature of lotus seed (Lian Zi, Nelumbinis Semen) can moderate their coolness, making them more suitable for those with sensitive digestion. The nourishing quality of old duck guides the cooling effect of hairy gourd to support overall comfort, while lotus seed supports the middle and upper body, forming a comprehensive supportive pattern. It is especially suitable for supporting those with complex constitutional needs, reflecting the wisdom of Traditional Chinese Medicine’s holistic approach to dietary wellness.

Suggested Use

This traditional dish is particularly suitable for the following four categories of people: First, those who spend long periods in air-conditioned environments or work in warm conditions, who may experience dry mouth and occasional skin dryness. Second, individuals who prefer a gentle nourishing dish that supports overall vitality and relaxation. Third, those recovering from illness or after surgery who require gentle nourishment but cannot tolerate heavy foods. Fourth, people who are prone to occasional skin sensitivity in warm and humid seasons, as this dish may help maintain skin comfort from within.

Furthermore, for those with demanding schedules and significant stress, as well as women during hormonal changes who may experience occasional temperature fluctuations and irritability, consuming this soup 2–3 times per week may help support a sense of calm and emotional balance. For older individuals who are maintaining their cardiovascular wellness with professional guidance, this can also serve as a comforting part of a balanced diet.

Precautions

Although the soup of hairy gourd (Benincasa hispida var. chieh-qua) and lotus seed (Nelumbo nucifera) stewed with old duck is relatively balanced in nature, certain individuals should use it with caution or avoid it entirely. First, those with chronic digestive sensitivity characterized by frequent cold sensations in the stomach and loose stools should be cautious because both the hairy gourd and old duck in the soup are relatively cooling, potentially aggravating discomfort. It is recommended to add 3–5 slices of fresh ginger (Zingiber officinale) and 10 white peppercorns (Piper nigrum) to balance the cooling nature before consuming in small amounts.

Second, during an acute illness such as a cold or flu with fever and body aches, or during acute digestive upset, nourishing soups should be avoided to allow the body to focus on recovery. Third, for those with elevated uric acid levels or gout concerns: old duck is a moderate-purine food and should be avoided during acute episodes; during remission, it can be consumed in small amounts after removing the fat. Fourth, for those allergic to duck meat or lotus seeds (Lianzi, Semen Nelumbinis), and for pregnant women with special dietary needs, it is recommended to consult a healthcare provider.

Ingredient Formula Ratio

Standard serving for 4 persons: 600g old duck (ma duck or white duck), skinned and cut into pieces; 500g fuzzy melon (Benincasa hispida var. chieh-qua), peeled, halved, seeds removed, and cut into 3 cm cubes; 30g (about one small handful) dried lotus seeds (Nelumbo nucifera), cores removed and pre-soaked in clean water for 1 hour; 2 honey jujubes (Ziziphus jujuba, about 15g total), to harmonize the soup flavor and add sweetness; 4 slices fresh ginger (Zingiber officinale rhizome, about 8g), peeled and sliced; 1 segment dried tangerine peel (Citri Reticulatae Pericarpium, about 2g), softened in warm water then scraped of inner pith.

Seasonings: only 3–4 grams of salt, added at the final seasoning; also prepare a small amount of white pepper powder (about 0.5 grams) to enhance freshness and balance the cooling nature. If a richer flavor is preferred, 100 grams of lean pork can be added after blanching and simmering, but attention should be paid to the total purine content. In the above ratio, the proportion of Chieh-qua (hairy gourd) to old duck is approximately 5:6, and lotus seed (Nelumbinis Semen) accounts for about 5% of the weight of the old duck. The overall food ratio follows the Lingnan culinary tradition of “food as the mainstay, herbs as the supplement.”

Cooking Method

Step 1: Prepare the ingredients. Place the old duck pieces into cold water, add 2 slices of fresh ginger (Zingiberis Rhizoma Recens) and 1 tablespoon (about 10 ml) of cooking wine. Bring to a boil over high heat, skim off any foam, then remove and rinse thoroughly with warm water. Drain and set aside. Peel and remove the seeds from the winter melon (Benincasae Fructus), then cut into chunks. Rehydrate the lotus seeds (Nelumbinis Semen) and check whether the bitter core has been removed (if intact, the seeds will taste bitter). Wash the honeyed jujubes (Ziziphi Jujubae Fructus). Soften the aged tangerine peel (Citri Reticulatae Pericarpium) in water, then scrape off the inner pith.

Step 2: Start simmering. Use a 3–4 liter ceramic pot or sand pot. Place the blanched old duck pieces into the pot and add about 2000 ml of fresh water, ensuring the water level is 3–4 cm above the ingredients. Add the remaining ginger slices, lotus seeds (Nelumbinis Semen), honey dates, and tangerine peel (Citri Reticulatae Pericarpium). Cover with the lid, bring to a boil over high heat, then reduce to low heat and simmer slowly.

Step 3: Hairy gourd and seasoning. After simmering over low heat for 60 minutes, remove the lid and add the cut hairy gourd pieces. Continue to simmer with the lid on for 20–30 minutes, until the duck meat is tender and the hairy gourd becomes translucent and soft. Five minutes before turning off the heat, add salt and ground white pepper to taste, stir well, and then turn off the heat. If a clearer soup is desired, skim off excess surface oil with a fine-mesh strainer before seasoning.

Serving Suggestions

1. Optimal Administration Time: It is recommended to take it warm in the morning or early evening, when the body’s ability to transform and absorb is at its peak, ensuring the highest utilization of nutrients. Consume 2–3 times per week.

2. Principle of Consuming Both Soup and Ingredients: This dish emphasizes “consuming both soup and ingredients”; do not only drink the soup and discard the hairy gourd (Benincasa hispida var. chieh-qua) or duck meat. The dietary fiber and polysaccharides in hairy gourd and lotus seed (Nelumbinis semen) require thorough chewing to be fully released; only when taken together with the soup can the full nutritional benefits be achieved.

3. Seasonal Adjustment Recommendations: This soup is most suitable during warm, humid seasons and during the dry autumn period. If consumed in winter, it is recommended to increase the dosage of Shengjiang (Zingiber officinale, Fresh Ginger) to 10g and add 5g of Huangqi (Astragalus membranaceus, Milkvetch Root) to support warmth, thereby adapting to the health preservation needs of the season.

4. Storage and Reheating: If a larger batch is prepared, separate the solid ingredients from the broth. Store the broth in an airtight container in the refrigerator for up to 2 days, or freeze for up to 1 month. Before serving, bring the broth to a boil again and add fresh diced hairy gourd (Benincasa hispida var. chieh-qua), cooking for 3 minutes to restore a fresh and clear flavor. Avoid repeated reheating to prevent excessive nutrient loss and flavor degradation.