Chinese Lotus Seed Soup (with dried lotus seeds)

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Chinese Lotus Seed Soup is a traditional Asian soup with a rich meat stock. The soup features lotus seeds which are wonderfully delicious, ancient and nutritious, being high in potassium and Vitamin B1.

This soup recipe offers a Gluten-free, Paleo, Whole30 version of the soup, as well as a traditional version with hulled barley.

Both versions are hearty and satisfying.

Make this recipe on the Stove Top — or in an Instant Pot.

For special diets, Chinese Lotus Seed Soup is indeed Anti-Inflammatory, low in copper and vitamin A.

What are lotus seeds

Used in both ancient cooking and medicine for thousands of years, lotus seeds are the seeds from the lotus plant.

I first discovered how wonderful it was to cook with lotus seeds when I saw how healthy they are: not just full of nutrients like potassium and Vitamin B1. But they are also almost void of copper and vitamin A, two toxins that are increasingly common in our Western diet.

Our family now loves cooking with these seeds, as they taste like rich, delicious beans!

Learn more about them and How to Cook Lotus Seeds here.

Ingredients in Chinese Lotus Seed Soup

• hulled barley; or for Paleo: peeled Russet Potatoes or Cassava Pasta
• dried lotus seeds — Be sure bitter green centers are removed; choose this brand or similar, where the centers are already removed for you; see Notes for more info.
• button mushrooms — Or sub for peeled, chopped zucchini if preferred (and for VAD)
• boneless, skinless chicken thighs
• carrots — Use white carrots for VAD/Low A
• sea salt
• coconut aminos
• fresh ginger root
• fresh mint
• tapioca flour — Optional, just a small amount added at the end thickens the broth just a bit.

How to make Chinese Lotus Seed Soup

The following instructions for Chinese Lotus Seed Soup include Stove Top, or Instant Pot, instructions; you choose.

I’ve slightly simplified the Instructions here, so look at the actual Recipe card for full details.

Stove top instructions

For stove top, two steps must be done the night before cooking:

1. Soak lotus seeds in bowl of water, covered by a couple of inches.
2. If using hulled barley (more ancient/traditional version of the soup), soak hulled barley overnight in bowl with water.

The day you make the soup:

1. In the morning, briefly rinse dried lotus seeds. Set aside.
2. Also in the morning, rinse hulled barley. Boil for 40 minutes to 1 hour, until tender. Set aside. (See actual Recipe card below for amounts.) If making the Paleo version with Cassava Pasta, cook that now, according to package instructions, then set aside.
3. Into large pot, place 6 cups water, lotus seeds and 1 teaspoon sea salt. Simmer covered 20 minutes.
4. Add remaining ingredients to simmering water.
5. Cover with lid, and adjust heat so the soup simmers slowly. Cook 15 minutes.
6. Stir in coconut aminos and fresh ginger root. Depending on version you’re making: Stir in optional cooked barley, cassava pasta and/or fresh mint. Serve.

Instant Pot

If you’re making the version with hulled barley, prepare it ahead of time — either on the stove top or in the Instant Pot:

1. Soak hulled barley overnight in bowl with water to cover by 2″. Rinse in the morning.
2. Cook (amounts in recipe card):
   • Stove top: Boil for 40 minutes to 1 hour, until tender. Set aside. 
   • Instant Pot: Cook on high heat 23 minutes. Set aside.

If making the Paleo version with Cassava Pasta, cook that now, according to package instructions, then set aside.

Make the soup

1. Measure 5 cups water into Instant Pot. Add chicken and sea salt.
2. Place on top: carrots, mushrooms (or zucchini) and potatoes, if using.
3. Choose Manual high pressure setting. Adjust time to 5 minutes. Allow pressure to release naturally for 1 hour.
4. Stir in coconut aminos and fresh ginger root. Depending on version you’re making: Stir in optional cooked barley, cassava pasta and/or fresh mint. Serve.

Print Recipe

5 from 4 votes

Chinese Lotus Seed Soup

Chinese Lotus Seed Soup is a traditional Asian soup with a rich meat stock. The soup features lotus seeds which are wonderfully delicious, ancient and nutritious, being high in potassium and Vitamin B1.

Prep Time30 minutes mins

Cook Time30 minutes mins

Total Time1 hour hr

Course: DInner, Soup

Cuisine: American, Asian, Chinese

Keyword: ancestral, chinese, gluten-free, lotus seed, low copper, low vitamin A, paleo, soup

Servings: 8 servings

Calories: 306kcal

Author: Megan

Cost: 20.00

Equipment

• large soup pot with lid or 8 qt. Instant Pot
• optional: smaller pot for optional ingredients depending on the version of the soup you're making

Ingredients

• 1 cup barley + 1 teaspoon sea salt; cooked on Stove Top: Use 3 cups water; Instant Pot: Use 2-½ cup water; or for Paleo: 3 to 5 peeled Russet Potatoes, cubed; or Cassava Pasta, 1 box
• 1 cup lotus seeds dried, be sure bitter green centers are removed; choose this brand or similar, where the centers are already removed for you; see Notes for more info
• 1 package button mushrooms or 8 ounces, sliced; or sub for peeled, chopped zucchini if preferred (and for VAD)
• 2 pounds boneless skinless chicken thighs, whole or cut into bite-size chunks (If left whole, you'll cut them after they cook: nice if you don't want to cut raw chicken.)
• 4 carrots peeled and chopped, use white carrots for VAD/Low A
• 5 to 6 cups water depending on stove top (6 cups) or Instant Pot (5 cups)
• 1 Tablespoon + 1 teaspoon sea salt
• ⅓ cup coconut aminos
• 1 to 2 Tablespoons tapioca flour optional (none, less or more, based on how thick you like your broth)
• 2 Tablespoons ginger root finely grated fresh
• Optional: 2 to 3 sprigs fresh mint or more (about ¼ cup leaves), torn in half

Instructions

Stove top Instructions -- For stove top, two steps must be done the night before cooking:

• Soak lotus seeds in bowl of water, covered by a couple of inches.
• If using hulled barley (more ancient/traditional version of the soup), soak hulled barley overnight in bowl with water.

The day you make the soup:

• In the morning, briefly rinse dried lotus seeds. Set aside.
• Also in the morning, rinse hulled barley. Simmer, covered, for 40 minutes to 1 hour, until tender. (A small amount of water on top after cooking is normal.) Set aside.

  If making the Paleo version with Cassava Pasta, cook that now, according to package instructions, then set aside.
• Into large pot, place 6 cups water, lotus seeds and 1 teaspoon sea salt. Bring to a boil. Reduce heat to produce a slow simmer when covered. Cook 20 minutes.
• Add remaining ingredients to simmering water: chicken and remaining 1 Tablespoon sea salt first. Place on top of chicken: button mushrooms (or zucchini, as preferred), carrots and potatoes, if using.
• Cover with lid, and adjust heat so the soup simmers slowly. Cook 15 minutes. Turn off heat, and allow soup to sit 30 minutes. (If you used whole chicken thighs, use tongs to remove each one carefully to plate or cutting board. Chop into bite-size pieces, and return to pot. Or use ladle and kitchen shears for ultra easy approach, which is what I do more often.)
• If using tapioca flour to thicken broth (recommended): Place coconut aminos, fresh ginger root and tapioca flour into small dish. Stir to mix well. Bring soup back to a simmer very briefly, over medium high heat. Quickly stir in the slurry, and simmer just one-ish minute while stirring to allow the soup to thicken slightly. Turn off heat.

  If not using tapioca flour, add coconut aminos and fresh ginger root to soup.

  Depending on version you're making: Stir in optional cooked barley, cassava pasta and/or fresh mint. Serve.

Instant Pot

• If you're making the version with hulled barley, prepare it ahead of time -- either on the stove top or in the Instant Pot:
• Soak hulled barley overnight in bowl with water to cover by 2".
• Rinse hulled barley.
• * Stove top hulled barley: Simmer, covered, for 40 minutes to 1 hour, until tender. (A small amount of water on top after cooking is normal.) Set aside.
• * Instant Pot hulled barley: Cook on high heat 23 minutes. Allow the pressure to release naturally for 15 minutes, then do a QPR. (A small amount of water on top after cooking is normal.) Set aside.
• If making the Paleo version with Cassava Pasta, cook that now, according to package instructions, then set aside.
• Make the soup: Measure 5 cups water into Instant Pot. Add chicken and sea salt.
• Place on top: carrots, mushrooms (or zucchini) and potatoes, if using.
• Choose Manual high pressure setting. Adjust time to 5 minutes. When timer sounds, allow pressure to release naturally for 1 hour.
• After one hour, open lid. (If you used whole chicken thighs, use tongs to remove each one carefully to plate or cutting board. Chop into bite-size pieces, and return to pot. Or use ladle and kitchen shears for ultra easy approach, which is what I do more often.)
• If using tapioca flour to thicken broth (recommended): Place coconut aminos, fresh ginger root and tapioca flour into small dish. Stir to mix well. Bring soup back to a simmer very briefly, using the Sauté button. Quickly stir in the slurry, and simmer just one-ish minute while stirring to allow the soup to thicken slightly. Turn off heat, and remove IP insert to stop simmering.

  If not using tapioca flour, add coconut aminos and fresh ginger root to soup.
• Depending on version you're making: Stir in optional cooked barley, cassava pasta and/or fresh mint. Serve.
• Note: Chinese Lotus Seed Soup is great the next day, but leftovers, or if you let it sit warm for a long time, cause the breakdown of the lotus seeds, so you'll see fewer whole and half seeds.

  To reheat, heat over medium-high heat until hot through, stirring occasionally.

Notes

How to process lotus seeds

For every 1 cup of dried lotus seeds, I find 3 to 10 that still have their green shoot inside. This needs to be removed, and it's easy to do so. Pop open the dry seed, and pull out the green shoot. (Peak inside each seed to see if it's empty or if it contains a shoot.) This may seem a chore, but it only takes a few minutes to do the full cup.

Nutrition

Calories: 306kcal | Carbohydrates: 33g | Protein: 31g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 68mg | Sodium: 447mg | Potassium: 686mg | Fiber: 5g | Sugar: 1g | Vitamin A: 17IU | Vitamin C: 1mg | Calcium: 28mg | Iron: 2mg

You can Pin Chinese Lotus Seed Soup here:

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