During cold and flu season, many people find themselves dealing with lingering coughs, congestion, low energy, or simply feeling run down. This is often the time when the body needs extra nourishment, warmth, and rest.

In Chinese medicine, warm, easy-to-digest meals are traditionally recommended during illness and recovery. Soups, broths, and slow-cooked meals help conserve energy so the body can focus on healing rather than using precious resources on digestion. There’s something deeply restorative about a nourishing bowl of soup when you’re under the weather.

This nourishing soup is one I often return to during the cooler months or whenever immunity needs extra support. It’s adapted from the beautiful cookbook Ancient Wisdom, Modern Kitchen and combines ingredients traditionally valued in Chinese dietetics for supporting recovery, digestion, and overall vitality.

Flu Season Nourishing Soup

Ingredients

  • ¾ cup Job’s tears barley (yi yi ren)
  • 3½ cups spring water
  • 1 Tbsp coconut oil or olive oil
  • ½ medium onion, diced
  • 2 cloves garlic, minced
  • 3 celery stalks, sliced
  • 1 cup cooked adzuki beans, black beans, or kidney beans
    (or 1 x 400g can organic beans, drained)
  • 2 tsp dried thyme
  • 1 cup good-quality stock
  • 1 leek, well washed and sliced
  • ½ cup fresh or frozen peas
  • Sea salt and pepper to taste
  • A handful of rocket or parsley to serve

Method

  1. Place the Job’s tears barley, water, and a small pinch of sea salt into a large pot. Bring to the boil, then reduce heat and simmer gently for around 30 minutes.
  2. In a separate pan, heat the oil and sauté the onion and garlic until soft and fragrant.
  3. Add the celery, beans, thyme, and stock. Cover and cook gently for about 15 minutes. Lightly mash some of the beans against the side of the pan to create a richer texture.
  4. Add this mixture to the pot of barley along with the leek and peas. Season to taste.
  5. Simmer for another 15 minutes, or until everything is soft and nourishing.
  6. Serve topped with rocket or parsley.

Why These Ingredients Are So Supportive

Job’s Tears Barley (Yi Yi Ren)

In Chinese medicine, Job’s tears are traditionally used to help clear dampness from the body. This can be helpful when there is congestion, mucus, puffiness, or that heavy “foggy” feeling that often lingers after illness. It is slightly different to common pearl barley — rounder and softer — and can usually be found in Asian grocery stores.

Adzuki Beans

Adzuki beans are traditionally used to support fluid metabolism and reduce dampness. They are a lovely option when there is lingering mucus, sinus congestion, or a runny nose. Black beans and kidney beans can also be used, particularly if exhaustion and depletion are more prominent.

Garlic, Onion & Leek

These warming, aromatic foods are wonderful during cold weather and after illness. In Chinese medicine, pungent foods help support the Lung system and encourage healthy circulation of qi. Garlic has also long been valued in many traditions for its antimicrobial properties.

Thyme

Thyme is one of my favourite herbs during winter. Traditionally used to support the respiratory system, it adds both warmth and flavour to nourishing soups and broths.

Warm Soups & Recovery

One of the simplest forms of self-care when you’re unwell is choosing foods that are easy to digest and deeply nourishing. Soups, congee, broths, and slow-cooked meals help support recovery without placing extra strain on digestion.

In Chinese medicine, this is especially important after illness, when energy reserves may already be depleted.

If you’d like to explore more seasonal food-as-medicine ideas, my workshops and seasonal self-care resources offer practical ways to support your health through food, lifestyle, breath, and gentle daily practices.

And if you feel your immune system could use additional support, acupuncture and Chinese medicine can offer a gentle and holistic approach to helping your body recover, rebalance, and strengthen over time.

Your feedback and questions are always welcome so please leave a comment below.

For further information on Chinese Medicine contact Tania Grasseschi (Acupuncture, Chinese Herbs, Qigong and Wholefood counselling). Tania is an AHPRA registered practitioner of Chinese Medicine located in Katoomba, NSW and has spent 6 years lecturing at the Endeavour College of Natural Health Sydney campus.

The information provided on this site is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment. Remember that you are responsible for your own health and safety at all times.