Weekly Buddhist Diet: Winter Melon and Kelp Soup
Weekly Buddhist Diet: Winter Melon and Kelp Soup
fourth week of July 2026
Summary:
Winter Melon and Kelp Soup is a clear, gently savory Chinese vegetable soup. Winter melon becomes tender and translucent as it absorbs the natural umami of kelp and shiitake mushrooms, while the kelp retains a pleasant, delicate bite. Ginger and a touch of white pepper provide warmth without overpowering the clean flavor, making this soup a refreshing companion to rice, noodles, or a richer main dish.
Winter melon has a high water content, while kelp supplies dietary fiber and minerals including iodine. Because kelp can be naturally salty, taste the soup before adding salt. Anyone who has been advised to limit iodine or follow a thyroid-related diet should follow individualized guidance from a qualified healthcare professional.
Ingredients:
· Winter melon 500 g
· Dried kelp 20 g (or soaked kelp 120 g)
· Dried shiitake mushrooms 3
· Ginger 3 slices
· Goji berries 1 tsp (optional)
· Water 1.2 liters
· Sesame oil 1/2 tsp
· White pepper a pinch
· Salt to taste
Instructions:
1. Soak the kelp
Soak dried kelp until pliable, rinse it thoroughly, and cut it into bite-size pieces. If using pre-soaked kelp, rinse and cut it directly.
2. Prepare the mushrooms
Rinse and soak the dried shiitake mushrooms in warm water. Remove the stems and slice. Let the soaking liquid settle, then reserve the clear upper portion.
3. Prepare the winter melon
Peel and seed the winter melon, then cut it into thick 2–3 cm pieces so it holds its shape during cooking.
4. Build the broth
Add the water, a little reserved mushroom liquid, shiitake mushrooms, and ginger to a pot. Bring to a boil, then simmer for about 10 minutes.
5. Add the kelp
Add the kelp and continue to simmer for about 8 minutes to release its natural savory flavor.
6. Cook the winter melon
Add the winter melon and simmer for 10–12 minutes, until translucent and easily pierced.
7. Season
Add the goji berries and cook for 2 minutes. Taste first, then season lightly with salt and white pepper.
8. Serve
Turn off the heat, drizzle with a small amount of sesame oil, remove the ginger slices, and serve hot.
Plant-Based Wellness Tip
The pale powder sometimes found on dried kelp may include naturally occurring mannitol, so aggressive scrubbing is unnecessary; rinse away sand and debris carefully. Kelp contributes sodium, so add salt only after tasting. Keep the winter melon pieces fairly large and avoid overcooking them.
Eat healthy, enjoy plant-based meals every week!
