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[Summer Soups] 37 Recipes for Cooling Down the Heat and Removing Dampness | Recommended Moisturizing Soups for Families

Published on: 01/08/2025



Hong Kong's hot and humid summers can easily cause children and parents to feel restless, lose their appetite, and even develop dampness and internal heat. Summer not only requires cooling and cooling, but also nourishes the lungs, nourishes the liver, and replenishes water and detoxifies. Many parents ask, "What's the best soup to make in the summer? Are there simple soups that clear heat and dampness while also being suitable for children?" Today, we've compiled [37 Summer Soup Recipes], recommending a variety of must-have lung-moistening, dampness-removing, and heat-clearing and detoxifying soups from a Traditional Chinese Medicine perspective, to help families beat the heat and maintain their health.


🍵 Benefits of summer soup


Summer is hot and humid, which can lead to water depletion and internal heat. Drinking simple, nourishing summer soups can not only:


  1. Clears away heat and detoxifies, preventing internal heat
  2. Diuresis and dehumidification, relieve gastrointestinal discomfort
  3. Nourish and protect the liver, balance dampness and heat in the body
  4. Nourishes the lungs and yin, preventing dry throat
  5. Replenish water and stimulate children's appetite


In addition to summer, parents can also write down these recipes and choose some spring soups to enhance immunity and reduce moisture problems when the season changes to spring.

🌿【37 Recommended Summer Soups for Kids to Cool Down】



The following recipes use ingredients that clear heat, remove dampness, moisten the lungs, and nourish the liver, such as winter melon, coix seed, lotus seeds, sea coconut, snow fungus, sugarcane, imperata root, red bean, tomato, wax gourd, etc. They are simple to cook and suitable for the whole family.


✅ Heat-clearing, lung-nourishing and liver-nourishing series


  1. Winter Melon, Mushroom and Lean Pork Soup – Clears heat, promotes diuresis, reduces internal heat and swelling
  2. Lotus Root, Apple and Pork Rib Soup – nourishes the lungs, sweet and delicious
  3. Red Bean, Lotus Seed and Lean Pork Soup – Removes dampness and swelling, strengthens the spleen and replenishes Qi
  4. Carrot, Tomato and Potato Soup – Supplement vitamins and boost immunity
  5. Adenophora, Ophiopogon and Lean Pork Soup – A great summer soup for moistening the lungs and preventing dry throats
  6. Hericium erinaceus, Adenophora ginseng, Polygonatum odoratum and Conch Soup – nourishes yin and moistens dryness, enhancing immunity
  7. Ophiopogon japonicus, Polygonatum odoratum, and Adenophora scabra soup – Summer soup recipe to nourish the liver, moisten the lungs, and protect the liver

✅ Papaya, Peanut and Mung Bean Soup - Recipe

🌿 Ingredients (Serves 3-4)


  • 1 green papaya (peeled, seeded and cut into large pieces)
  • 50g peanuts (soaked for 30 minutes)
  • 50g black-eyed peas (soak for 30 minutes)
  • 300g pork bones or ribs (blanched and drained)
  • 1 small piece of dried tangerine peel (soaked and peeled)
  • 2.5–3 liters of water
  • 1–2 candied dates (optional, for added sweetness)


🥣 Instructions


  1. Processing food
  • Peel and seed the green papaya, cut into pieces and set aside.
  • Soak peanuts and black-eyed peas in advance and drain.
  • After the tangerine peel is soaked and softened, scrape off the white sac to reduce the bitter taste.
  • Blanch the pork bones or ribs in water to remove blood foam and impurities.
  1. Soup
  • Combine all ingredients (except salt) in a large soup pot and add water.
  • Bring 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 (you can add salt according to your taste)

✅ Simple and moisturizing, suitable for children series


  1. Papaya, Peanut and Mung Bean Soup – Calcium-rich, spleen-strengthening, and ideal for children's growth
  2. Fig and Apricot Soup – Moistens the lungs and relieves coughs, suitable for dry weather
  3. Sea Coconut and Snow Fungus Soup – Nourishes Yin and moisturizes dryness, protects the throat and moisturizes the lungs
  4. Chrysanthemum and Snow Pear Tea – Clears the liver and improves eyesight, relieves summer heat and moisturizes the lungs. Kids love it too.
  5. Chicken Bone Grass Soup – detoxifies, reduces internal heat, and aids digestion (pregnant women should avoid taking)
  6. Tomato and Potato Soup – Sweet and refreshing, suitable for children
  7. Wax Gourd and Scallop Soup



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✅ A classic summer soup that the whole family must try


  1. Cucumber and red bean soup
  2. Chinese Yam, Chinese Smilax, and Pork Tongue Soup
  3. Wolfberry, Burdock, and Zhuanshan Pork Rib Soup
  4. Duck stewed with winter melon soup
  5. Barley, Chinese Yam and Lean Pork Soup
  6. Gassho Melon, Chinese Yam and Barley Soup
  7. White radish and seaweed soup
  8. Papaya, Raw Fish and Peanut Soup
  9. Wax Gourd, Octopus, Peanut and Mung Bean Soup
  10. Imperata root and sugarcane water – the best choice for cooling off in summer
  11. Five-fingered ginseng dehumidifying soup – Strengthens the spleen and removes dampness, helps regulate the body constitution
  12. Lentil skin and barley soup – dehumidifies and stops diarrhea, suitable for those with dampness in their body
  13. Huaishan Barley and Lotus Seed Soup – Tonifies the spleen and replenishes qi, suitable for the whole family
  14. Kelp and mung bean soup – clears away heat and relieves summer heat, children love the sweet taste
  15. Green Papaya and Pork Rib Soup – Calcium supplement, beauty, and growth spurts
  16. Healthy soups for the transition between spring and summer – For example, in spring, you can use yam and lily soup to help transition between seasons and reduce dampness.

✅ Sea Coconut and Snow Fungus Soup - Recipe

🌿 Ingredients (Serves 3-4)


  • 20–30g dry sea coconut (soak and rinse briefly)
  • 1 snow fungus (white fungus) (soak for 2 hours in advance, remove the stem and tear into small pieces)
  • 15g southern and northern apricots (half each, rinsed)
  • 2 candied dates (for natural sweetness)
  • 300g lean meat or pork belly (blanch and drain the blood)
  • 2.5–3 liters of water


🥣 Instructions


  1. Processing food
  • Rinse the sea coconut, almonds and candied dates and set aside.
  • Soak the snow fungus in advance, remove the hard stems, and tear it into small pieces for easier cooking.
  • Blanch the lean meat to remove the blood foam and set aside.
  1. Soup
  • Place all ingredients in a large soup pot and add water.
  • Bring to a boil over high heat, then reduce heat and simmer for 1.5–2 hours.
  1. Seasoning
  • You can add a little salt according to your taste, or leave it out to keep the natural sweetness.

🌟 Tips: Tips for making soup in summer



  1. Less oil and less salt: Keep it light and relieve the heat
  2. More melons and coix seeds: good for removing dampness and detoxification
  3. Drink warm soup to avoid freezing and damaging the spleen and stomach
  4. Choose seasonal ingredients: more nutritious and tastier


These summer soup recipes not only help parents beat the heat and dampness for their children, boosting their immunity, but also nourish the lungs and liver, maintaining the health of the whole family. Whether it's for everyday family meals or the transition between seasons, you'll find the perfect soup choice for a refreshing and effortless summer meal.


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