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[Summer Soups] 37 Recipes for Cooling, Detoxifying, and Moisturizing Soups | Must-Have Nourishing Soups for Parents and Children

Publication date: 01/08/2025



Hong Kong summers are hot and humid, easily causing children and parents to feel irritable, have poor appetites, and even experience problems like excessive dampness and internal heat. Summer not only requires cooling and detoxifying drinks, but also needs to address lung health, liver nourishment, hydration, and detoxification. Many parents ask, "What soups are best for summer? Are there any simple soups that can clear heat and remove dampness, and are also suitable for children?" Today, we've compiled 37 summer soup recipes, recommending many lung-nourishing soups, dampness-removing soups, and heat-clearing and detoxifying soups from a Traditional Chinese Medicine perspective, helping the whole family stay healthy and comfortable during the summer.


🍵 Benefits of soups in summer


Summer's high temperatures and humidity cause the body to easily lose water and experience internal heat. Simple, nourishing soups suitable for summer can not only:


  1. Clears heat and detoxifies, prevents internal heat
  2. It promotes diuresis, removes dampness, and relieves gastrointestinal discomfort.
  3. Nourish and protect the liver, balance dampness and heat in the body
  4. Nourishes the lungs and yin, prevents dry throat
  5. Replenish fluids and stimulate children's appetite


Besides summer, parents can also take notes of these recipes and choose some spring soups during the spring transition to boost immunity and reduce dampness.

🌿【37 Summer Soup Recipes for Parents and Children】



The following recipes use ingredients that clear heat, remove dampness, moisten the lungs, and nourish the liver, such as winter melon, barley, lotus seeds, sea coconut, snow fungus, sugarcane, Imperata cylindrica root, red beans, tomatoes, and wax gourd. They are simple to cook and suitable for the whole family.


✅ Summer Heat Relief, Lung Nourishment, and Liver Nourishment Series


  1. Winter melon, shiitake mushroom, and lean pork soup – Clears heat, promotes diuresis, reduces inflammation and swelling
  2. Lotus root, apple, and pork rib soup – refreshing, moisturizing, and sweet.
  3. Red bean, lotus seed, and lean pork soup – removes dampness and reduces swelling, strengthens the spleen and replenishes qi.
  4. Carrot, tomato, and potato soup – replenish vitamins and boost immunity
  5. Adenophora and Ophiopogon japonicus lean pork soup – a top choice for nourishing the lungs in summer and preventing dry throat.
  6. Monkey head mushroom, sand ginseng, Solomon's seal, and conch soup – Nourishes Yin, moistens dryness, and enhances immunity.
  7. Ophiopogon japonicus, Polygonatum odoratum, and Adenophora stricta soup – A summer soup recipe that nourishes the liver, moisturizes the lungs, and protects the liver.

✅ Papaya, Peanut, and Black-eyed Pea Soup - Recipe

🌿 Ingredients (serves 3-4)


  • 1 green papaya (peeled, seeded, and cut into large chunks)
  • 50 grams of peanuts (soaked for 30 minutes)
  • 50 grams of black-eyed peas (soaked for 30 minutes)
  • 300 grams of pork bones or spare ribs (blanched to remove blood)
  • One small piece of dried tangerine peel (soaked until soft and pith removed)
  • 2.5–3 liters of clean water
  • 1-2 jujubes (optional, to add a sweet flavor)


🥣 How to make


  1. Preparing ingredients
  • Peel and seed the green papaya, then cut it into chunks and set aside.
  • Soak peanuts and black-eyed peas in advance and drain.
  • After soaking the dried tangerine peel until soft, scrape off the white pith to reduce bitterness.
  • Blanch pork bones or spare ribs to remove blood and impurities.
  1. Soup
  • Place all ingredients (except salt) into a large soup pot and add water.
  • After bringing to a boil over high heat, skim off the foam, then simmer over low heat for 1.5 to 2 hours.
  1. Seasoning
  • Add a little salt to taste (optional, depending on personal preference).

✅ Simple and moisturizing, suitable for children


  1. Papaya, peanut, and black-eyed pea soup – an excellent source of calcium, strengthens the spleen, and promotes children's growth.
  2. Fig and Apricot Kernel Soup – Nourishes the lungs and relieves coughs; suitable for drinking in dry weather.
  3. Sea Coconut and Snow Fungus Soup – Nourishes Yin and moistens dryness, protects the throat and moistens the lungs
  4. Chrysanthemum and pear tea – clears the liver and improves eyesight, relieves summer heat and moisturizes the lungs; children love it too.
  5. Chicken bone grass soup – detoxifies and reduces internal heat, aids digestion (not suitable for pregnant women).
  6. Tomato and potato soup – with a refreshing and sweet flavor, it's a great choice for kids who aren't picky eaters.
  7. Winter melon and scallop soup



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✅ A classic summer soup that the whole family must try


  1. Old cucumber and red bean soup
  2. Chinese yam, Smilax glabra, and pork pancreas soup
  3. Goji Berry, Burdock, and Yam Pork Rib Soup
  4. Old duck stewed with winter melon soup
  5. Job's tears, Chinese yam, and lean pork soup
  6. Clasping Melon, Yam and Job's Tears Soup
  7. White radish and seaweed soup
  8. Papaya, snakehead fish, and peanut soup
  9. Winter melon, octopus, peanut, and black-eyed pea soup
  10. Imperata cylindrica and sugarcane juice – the best choice for quenching thirst and cooling down in summer.
  11. Five-Finger Peach Soup for Removing Dampness – Strengthens the spleen, removes dampness, and helps regulate the body's constitution.
  12. Hyacinth bean skin and barley soup – removes dampness and stops diarrhea, suitable for people with excessive dampness.
  13. Chinese yam, barley, and lotus seed soup – nourishes the spleen and replenishes qi; suitable for the whole family.
  14. Kelp and mung bean sweet soup – refreshing and cooling, with a sweet flavor that kids love.
  15. Green papaya and pork rib soup – a calcium-rich and beautifying soup that promotes children's development.
  16. Spring and Summer Transition Nourishing Soups – For example, in spring, you can use yam and lily bulb soup to help with the transition between seasons and reduce dampness.



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✅ Sea Coconut and Snow Fungus Soup - Recipe

🌿 Ingredients (serves 3-4)


  • 20-30 grams of dried sea coconut (soak and rinse briefly before use)
  • 1 snow fungus (white fungus) (soak for 2 hours beforehand, remove the stem and tear into small pieces)
  • 15 grams of apricot kernels (half southern and half northern, rinsed clean).
  • Two candied dates (to add natural sweetness)
  • 300 grams of lean pork or pork shank (blanched to remove blood)
  • 2.5–3 liters of clean water


🥣 How to make


  1. Preparing ingredients
  • Rinse the sea coconut, apricot kernels, and jujubes thoroughly and set aside.
  • Soak the snow fungus in advance, remove the hard stem, and tear it into small pieces for easy cooking.
  • Blanch the lean meat to remove blood and foam, then set aside.
  1. Soup
  • Place all ingredients in a large soup pot and add water.
  • Bring to a boil over high heat, then reduce to low heat and simmer for 1.5–2 hours.
  1. Seasoning
  • You can add a little salt according to your personal taste, or leave it unsalted to preserve its natural sweetness.

🌟 Tips: Summer Soup Making Techniques



  1. Less oil and less salt: Keeping your diet light and refreshing is more effective in cooling down.
  2. Eat more melons and barley: they are excellent for removing dampness and detoxifying.
  3. Drink the soup warm: avoid freezing it and damaging your spleen and stomach.
  4. Choose seasonal ingredients: higher nutritional value and better taste.


These summer soup recipes not only help parents cool their children down, remove dampness, and boost immunity, but also nourish the lungs and liver, maintaining the health of the whole family. Whether for everyday family meals or during seasonal transitions, there are suitable soup options to make summer eating more refreshing and guilt-free.


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✅ Fig and Apricot Kernel Soup - Recipe

🌿 Ingredients (serves 3–4)

  • 6–8 dried figs (cut in half to release more sweetness)
  • 15 grams of apricot kernels (half southern and half northern, rinsed clean).
  • One small piece of dried tangerine peel (soaked in advance to soften and pith removed)
  • Two candied dates (naturally sweet aftertaste, optional)
  • 300g of lean pork or pork shank (blanched to remove blood and foam)
  • 2.5–3 liters of clean water


🥣 How to make

  1. Preparing ingredients
  • Wash the figs and cut them in half.
  • Rinse the apricot kernels from both the north and south, and soak the dried tangerine peel until soft before scraping off the white pith.
  • Blanch the lean meat or pork shank and set aside.
  1. Soup
  • Put all the ingredients into a soup pot and add water.
  • After bringing to a boil over high heat, reduce to a simmer and cook for 1.5–2 hours.
  1. Seasoning
  • Generally, no salt needs to be added to retain its natural sweetness.

✅ Lotus Root, Apple, and Pork Rib Soup - Recipe

🌿 Ingredients (serves 3–4)


  • 300g lotus root (peeled and sliced or cut into chunks)
  • Two apples (core and cut into chunks; keeping the peel on makes them sweeter).
  • 400g pork ribs (blanched to remove blood and foam)
  • 1 carrot (cut into chunks, optional, to add sweetness)
  • Two candied dates (naturally sweet aftertaste, optional)
  • 2.5–3 liters of clean water


🥣 How to make


Preparing ingredients

  • Wash and slice the lotus root; core and dice the apple; cut the carrot into sections.
  • Blanch the pork ribs and then remove them for later use.

Soup

  • Place all ingredients in a large soup pot and add water.
  • Bring to a boil over high heat, then reduce to low heat and simmer for 1.5–2 hours.

Seasoning

  • You can add a little salt to taste, or leave it naturally sweet.

✅ Chrysanthemum and Pear Tea - Recipe

🌿 Ingredients (serves 3–4)


  • Chrysanthemums (Hangzhou chrysanthemum or bud chrysanthemum) – 8–10 flowers
  • Pears – 1–2 (peeled, cored, and sliced)
  • Rock sugar – as needed (adjust to taste)
  • Goji berries – a small handful (optional, to add sweetness and nutrition)


🥣 How to make


  1. Prepare the ingredients: Wash the pears, peel and core them, and cut them into small pieces or thin slices; rinse the chrysanthemums and goji berries briefly.
  2. Boil water: Add water to a pot, add the pears, and bring to a boil.
  3. Add chrysanthemum: After the water boils, turn to low heat, add chrysanthemum and goji berries, and cook for about 5–8 minutes.
  4. Seasoning: Finally, add rock sugar and stir until dissolved.
  5. Finished: It can be enjoyed hot or chilled and refrigerated to make iced herbal tea.

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