Perilla and Winter Melon Soup: A Medicinal Recipe for Summer Dampness

Introduction to Medicinal Diet

Purple Perilla and Wax Gourd Lean Pork Soup is a classic home-style soup originating from Lingnan folk tradition, embodying the principle of medicinal and edible homology (yao shi tong yuan). It features wax gourd (Benincasa hispida), abundant in summer, as the main ingredient, complemented by purple perilla leaf (Perilla frutescens) with its distinctive aroma and medicinal properties, and simmered gently with lean pork (sus scrofa domestica). This soup is especially popular in southern coastal regions, particularly during the humid and muggy plum rain season or the damp-heat laden summer days, when it is commonly used to resolve dampness pathogen (shi xie), harmonize the stomach, and awaken the spleen (kai wei xing pi). The broth is clear with a faint hint of perilla’s verdant hue; it tastes savory, fresh, and sweet with a lingering, refreshing fragrance unique to perilla. It is both palate-cleansing and soothing, making it a nourishing seasonal delicacy suitable for all ages.

From the developmental trajectory of medicinal cuisine, the Perilla and Wax Gourd Lean Pork Soup embodies the TCM wisdom of “treating according to seasonal conditions” and “harmonizing the five flavors.” Wax gourd promotes diuresis without harming the upright qi, perilla regulates qi without causing stagnation, and lean pork tonifies deficiency without greasiness. The combination of these three ingredients possesses both the power to clear and drain damp-turbidity and the ability to protect the spleen and stomach. For thousands of years, this soup has been passed down through folk traditions, serving both as a nourishing accompaniment to daily meals and often recommended by physicians as a dietary remedy during the summer-dampness season. Its mild and balanced medicinal nature endows it with strong wide applicability.

Efficacy of Medicinal Diet

The core efficacy of Perilla and Wax Gourd Lean Pork Soup can be summarized in three principles: “clear, disinhibit, and harmonize.” The formula effectively clears discomfort caused by the combination of summerheat and dampness in summer. Through the actions of disinhibiting water and percolating dampness, as well as moving qi and broadening the center, it helps the body expel excess water and metabolic waste. For symptoms such as heavy body sensation, poor appetite, scanty dark urine, and sticky sluggish stools due to internal accumulation of dampness-heat, drinking this soup often brings a sense of lightness and mental refreshment, gradually improving appetite. With long-term moderate intake, it can also help maintain a balanced state of fluid metabolism in the body.

Furthermore, this soup has a unique capacity to relieve the exterior and disperse cold. *Perillae Folium* (Perilla leaf) is warm in nature and acrid in flavor, with the effect of releasing wind-cold. It is particularly suited for mild exterior wind-cold patterns that arise after excessive cooling in hot weather or prolonged stays in air-conditioned rooms—such as nasal congestion, clear watery nasal discharge, and a sensation of stiffness in the head and body. The cold nature of *Benincasae Fructus* (Winter melon) precisely counterbalances “internal heat” caused by over-nourishing in summer or by consuming greasy, rich foods. Meanwhile, lean pork (*Sus scrofa* meat, lean) can nourish yin and moisten dryness. Thus, the entire formula expels pathogenic factors without damaging the yin fluids, achieving a harmonizing effect that combines clearing and supplementing, offense and defense. This is highly beneficial for improving the common “sub-health” state seen during summer.

The Role of Traditional Chinese Medicine

Perilla frutescens (Perilla) — Regulates qi and harmonizes the middle, releases the exterior and disperses cold.

Perilla leaf (Perilla frutescens) serves as the “monarch drug” in the formula. Its acrid flavor and warm nature correspond to the Lung (LU) and Spleen (SP) meridians. Acridness enables dispersion and movement, while warmth dispels cold, thus effectively releasing exterior wind-cold from the body surface and alleviating exterior pattern manifestations such as aversion to cold, fever, headache, and nasal congestion. Concurrently, Perilla excels in moving qi and broadening the middle, thereby eliminating chest and epigastric fullness, nausea, and belching due to spleen-stomach qi stagnation. Its distinctive aromatic quality further dispels turbidity and transforms dampness, relieving gastrointestinal discomfort during summerheat-dampness seasons. Additionally, Perilla possesses the ability to neutralize the toxicity of fish and crab. If a small amount of seafood or dried fish is added to the decoction while boiling, Perilla can counteract their cold nature and toxicity, rendering the soup more balanced and gentle.

Winter Melon (Benincasa hispida) — clears Heat, promotes urination, reduces swelling, and relieves toxicity.

As a minister herb, *Benincasa hispida* (winter melon) is sweet and bland in flavor, slightly cold in property, and enters the Lung (LU), Large Intestine (LI), Small Intestine (SI), and Bladder (BL) channels. Winter melon is moistening in nature and adept at flushing out stagnant heat and dampness from the body. Its diuretic effect is mild yet sustained, guiding damp-heat pathogens out through urination. It is particularly effective for summerheat vexation and thirst, difficult urination, and edema with abdominal distension. The peel of winter melon has a stronger diuretic action; boiling the peel in soup enhances its dampness-removing effect. The flesh, by contrast, tends to clear heat and generate fluids. Used together, they complement each other. Modern nutritional studies also confirm that winter melon contains almost no fat and includes propylenedioic acid (tartronic acid), which helps inhibit the conversion of carbohydrates into fats, thereby maintaining metabolic balance.

Lean pork – Nourishes yin and moistens dryness, tonifies the middle and supplements qi.

Pork lean meat serves as an “adjuvant and guide” (佐使) in the formula. Its flavor is sweet and salty, its nature is neutral, and it enters the Spleen (SP), Stomach (ST), and Kidney (KI) meridians. It tonifies qi and blood, nourishes yin and moistens dryness, thereby preventing Perilla Leaf (Perilla frutescens) and Winter Melon (Benincasa hispida) from damaging the righteous qi during the process of dispelling pathogenic factors. The moistening quality of lean meat effectively neutralizes the warm dispersing nature of Perilla Leaf and the cold-cool nature of Winter Melon, ensuring that the entire soup, while clearing damp-heat and releasing the exterior to disperse cold, still retains a gentle nourishing power. From the perspective of the TCM principle that “medicine and food share a common origin” (药食同源), lean meat not only enhances the flavor of the soup but also harmonizes the medicinal qi with the food qi, making the medicinal diet more easily accepted by the body and improving compliance for long-term consumption.

Indications

This soup is particularly suitable for consumption in summer or during periods of heavy dampness (such as the plum rain season or late summer). It is especially beneficial for modern urban populations who spend prolonged periods in air-conditioned environments, lack exercise, and consume a diet high in greasy and sweet foods. For those who frequently experience a heavy and fatigued body, dizziness and heaviness in the head, facial and limb edema, a white or yellow greasy tongue coating, and loose, sticky stools—all signs of “heavy dampness”—Perilla Leaf and Wax Gourd Lean Pork Soup can effectively help the body eliminate dampness and turbidity, restoring lightness and vitality.

In addition, this soup has a beneficial regulating effect on individuals with mild External Wind-Cold pattern (manifested by aversion to cold, nasal congestion, clear nasal discharge, absence or scarcity of sweating), Spleen-Stomach Qi Stagnation (manifested by epigastric and abdominal distension and fullness, poor appetite, nausea with vomiting tendency), and Summerheat-Heat with Thirst (manifested by dry mouth and tongue, scanty dark urine, irritability and restlessness). For those who need to control body weight or blood lipid levels, the water-draining property and low-calorie characteristic of Donggua (wax gourd / Benincasa hispida) provide a certain auxiliary effect. However, attention should be paid to not using an excessive amount of lean meat.

Contraindicated populations

Those with spleen-stomach deficiency cold should consume with caution. In this soup, winter melon (Benincasa hispida) is slightly cold in nature. For individuals with insufficient spleen-stomach yang qi and weak transportation and transformation function (e.g., those who often experience cold pain in the abdomen, loose stools or undigested food in stool, chronically cold hands and feet, or discomfort upon consuming cold foods), excessive intake of cold-natured foods may aggravate the burden on the spleen and stomach, leading to diarrhea or indigestion. If such individuals wish to taste the soup, they may appropriately increase the amount of ginger (Zingiber officinale) slices and extend the cooking time to moderate the cold nature of winter melon.

In addition, individuals with severe externally-contracted wind-cold or unresolved exterior patterns should not rely solely on this soup as a treatment. If symptoms of a wind-cold common cold are pronounced (e.g., high fever, severe headache, cough with white phlegm), seek medical attention promptly; Perilla and Winter Melon Lean Pork Soup may only serve as an adjunct dietary therapy. Those with chronic diarrhea or long-standing kidney insufficiency should consult a physician or a professional TCM practitioner to determine suitability for consumption. For pregnant women, reduce the dosage of Perilla leaf (Folium Perillae) to below 3 grams and add two Chinese red dates (Fructus Jujubae) to the soup to moderate its medicinal properties and ensure safety.

Ingredient Formula Ratios

The standard recipe for Perilla Leaf and Winter Melon Lean Pork Soup (serves 2–3 persons) is as follows: fresh Perilla Leaf (Perillae Folium) 15 g (if fresh is unavailable, substitute with dried Perilla Leaf 5 g), Winter Melon (Benincasae Fructus) with skin 500 g, lean pork 200 g, fresh Ginger (Zingiberis Rhizoma Recens) 3 slices (approx. 6 g), and salt to taste. Perilla Leaf is the core medicinal herb; the dosage should not be excessive to avoid an overly strong herbal taste. It is recommended to keep the skin of the winter melon, as the peel has stronger effects for promoting urination (inducing diuresis). For the lean pork, choose either front leg meat or tenderloin, which are low in fat and produce a clear, light broth. The proportions can be slightly adjusted according to individual constitution and season—for example, in cases of severe summer-heat, increase winter melon to 600 g; for those who feel chilly, increase ginger to 5 slices.

To ensure medicinal efficacy, please select fresh Perilla frutescens (perilla) leaves whenever possible—those with a purple-green or purple-red coloration and a strong aromatic fragrance are optimal. If using dried perilla leaves, soak them in clean water for 10 minutes in advance to remove surface dust. For winter melon (Benincasa hispida, wax gourd), choose an older specimen (with a white frost-like coating on the skin and thick flesh); young winter melon contains excessive moisture and has a weaker dampness-draining effect. After cutting lean pork into pieces, blanch them in cold water to remove blood foam, preventing cloudiness in the soup and eliminating fishy odors. This blanching process also partially reduces purine content, making it suitable for individuals with hyperuricemia to consume as appropriate.

Cooking method

Step 1: Preparation. Wash the lean pork and cut into 2–3 cm cubes. Place in a pot with cold water and add 1 slice of ginger. Bring to a boil over high heat, skim off any foam, then remove the meat and rinse it with warm water; set aside. Wash the wax gourd (Benincasa hispida) with the skin on, and cut into large chunks (about 3–4 cm thick, retaining the peel). Gently rinse the Perilla leaves (Perilla frutescens) under running water, chop finely, and set aside.

Step Two: The Core Simmering Process. Place the blanched lean pork, winter melon chunks with the skin left on, and the remaining 2 slices of ginger into a clay pot or soup pot. Add enough clean water (approximately 2000 ml, enough to submerge all ingredients by about 3 cm). First bring to a boil over high heat, then reduce to low heat, cover with a lid, and simmer for about 1.5 hours, until the winter melon becomes translucent, the lean pork is tender, and the soup turns a milky white color.

Step 3: Add Perilla leaf and season. Ten minutes before turning off the heat, place the washed chopped Perilla leaf (Folium Perillae) into the pot, cover and continue simmering on low heat to allow the active constituents of the Perilla to infuse fully into the soup. After turning off the heat, uncover the pot and add an appropriate amount of salt to taste, stirring well. Note that salt should not be added too early, as it may affect the freshness of the soup and the extraction of the medicinal herbs. Finally, garnish with a pinch of chopped scallion or goji berries (Fructus Lycii) as desired, then serve in bowls.

Tips for Consumption

1. Optimal Timing and Frequency of Consumption: It is recommended to take it warm half an hour to one hour after lunch, when yang qi is abundant and the spleen and stomach’s transformation and transportation functions are stronger, allowing for better absorption of the medicinal effects. Consuming 2-3 times per week is sufficient; avoid excessive supplementation. During the summer-damp season, it may be taken continuously for 3-5 days, after which the decision to continue should be based on the body’s response.

2. Storage and Heating Methods: If a larger quantity is prepared, strain the decoction to remove the herbal residues and refrigerate (store for no more than 2 days). When reheating, it is recommended to use an earthenware or ceramic pot and double-boil, or pour the decoction into a small pot and gently simmer over low heat. Avoid using a microwave for rapid heating, as this may damage the active structure of the effective constituents.

3. Individualized Adjustment Suggestions: For children and the elderly, appropriately reduce the dosage of Perilla leaf (Perillae Folium) to 6 g, and cut the Winter melon (Benincasae Fructus) into smaller pieces to soften more easily. To enhance the dampness-dispelling effect, add 15 g of Adzuki bean (Phaseoli Calcarati Semen) or 20 g of Coix seed (Coicis Semen) and cook together; to enhance the spleen-strengthening effect, add 10 g of Poria (Poriae Sclerotium) or 15 g of Chinese yam (Dioscoreae Rhizoma). Regardless of which supplementary ingredient is added, the Perilla leaf must only be added 10 minutes before removing from heat, to preserve its volatile active components.