Taiwan: Wellness Food Haven Waiting to be Discovered

Hello from Taiwan! To our health-conscious traveler - Taiwan is known for it’s night markets and Xiao Long Baos, but did you know that this food paradise is full of nourishing culinary delights waiting to be discovered? In my research, I found myself slurping traditional medicinal soups one day, and munching on creative vegan dishes the next. In this blog post, I’ll share my first-person journey through Taiwan’s wellness foods: from ancient herbal broths to modern vegetarian feasts. I’ll also dive into a little tofu talk to demystify its “processed food” reputation and compare it to other plant-powered superfoods. So grab a bowl of tea (or soup!) and join me on this tasty, healthy adventure.

Healing Soups: Traditional Chinese Medicine in a Bowl

One of my top missions to discover Taiwan as a top tier wellness destination was to find a steaming bowl of traditional medicinal soup. I’ve always been intrigued by the Chinese idea of “food as medicine,” and here it’s part of daily life. In Chinese cuisine, soup is so much more than comfort food – it’s often a tonic brewed with herbs to boost health. There are soups believed to detoxify, others to reduce blood pressure or nourish your organs. The right bowl is even thought to restore the yin-yang balance in your body​. Growing up, I’d heard of things like ginseng chicken soup for energy or a watercress broth to soothe a cough. Now, in Taiwan, I was ready to try these elixirs myself.

There’s nothing more comforting than sitting down to a table full of nourishing broths and local specialties. In Taipei, I made a beeline for a famous soup spot called Moon Moon Food (雙月食品社). Moon Moon Food is well-known in the city for delivering hearty, healthful Taiwanese soups and even earned a recommendation in the Michelin Bib Gourmand for its humble yet delicious approach​. The menu is like a tour of Taiwan’s traditional flavors, ranging from classic chicken soup to aromatic herbal broths spiked with goji berries and ginseng​. I sipped a bowl of their signature garlic and chicken soup packed with whole cloves of garlic and Chinese cabbage – talk about a flavorful immunity boost! The rich collagen from the slow-cooked free-range chicken made the soup silky, and I could taste the natural sweetness of hours of simmering. No wonder locals say a good soup can revive even the most tired body.

Another Taipei gem I encountered was a private kitchen called Chunjiu (春韭), famed for its “golden chicken soup.” This soup is so legendary that it even lured NVIDIA’s CEO (and Taiwanese-American) Jensen Huang back for seconds​! Chunjiu’s golden broth uses five old hens simmered for 15 hours with additional goodies like pork trotters and Jinhua ham to achieve an otherworldly depth of flavor​. As a techie, I found it amusing and impressive that an AI tech billionaire nicknamed the “AI godfather” would geek out over chicken soup – but after tasting it, I totally understood. Every spoonful was intensely chicken-y and nourishing without being greasy. It was the kind of soup that makes your entire body feel cared for.

Wellness soups aren’t just a Taipei thing, either. In Taichung, I noticed people equally passionate about their broths. One evening, a local friend took me to try a fish maw chicken soup hotpot that had recently taken the city by storm. The restaurant, Rújiāo (如嬌) Flower-Fish Maw Chicken, originated in Taipei and opened a branch near Taichung’s art museum – and it was packed. They combine chicken with premium fish maw (dried swim bladder) plus Chinese ham and dried scallops, and simmer it for two days to extract maximum goodness​. Fish maw is high in protein and collagen (great for skin and joints)​, so this soup is reputed to be a beauty tonic. The bubbling clay pot arrived with a milky-golden broth and an aroma that was pure comfort. As I sipped the soup, I could feel the collagen coating my lips – locals joke it’ll make you more beautiful with each bowl​. True or not, I felt utterly rejuvenated after that meal.

Down in Kaohsiung, the southern heat calls for slightly lighter, yet still restorative soups. I tried a bowl of Wang Ji Collagen Soup (王記膠元湯) in a tucked-away shop one afternoon, and it was fantastic. Unlike some heavy tonic soups, Wang Ji’s broth was a clear amber color, brewed for 5 hours with fresh ingredients rich in natural collagen​. The soup had chunks of tender pork and chicken, but the flavor was clean and soothing, not overly herbal. It was “香醇口感清爽” – aromatic and mellow​– leaving me nourished but not weighed down. Exactly what I needed in the tropical climate. The chef explained they avoid the thick, greasy style; instead, they carefully stew the soup to keep it light yet nutrient-packed​. My body thanked me for this bowl of goodness.

Beyond these phenomenal locations, here is a list of soups that are widely available across Tawian, from nigh markets to family-run eateries.
Traditional and Commonly Found Medicinal Soups in Taiwan

If you’re looking to try some of the most common and traditional medicinal soups, here’s a helpful list to get started:

• Si Shen Tang (四神湯) – Four-Herb Soup: A mild, nutty soup made with Chinese yam, lotus seeds, barley, and poria mushrooms, commonly believed to aid digestion and support gut health.

• Ba Bao Tang (八寶湯) – Eight-Treasure Soup: A rich, nourishing soup that combines herbs like ginseng, goji berries, and jujube with chicken or pork.

• Dang Gui Ji Tang (當歸雞湯) – Angelica Root Chicken Soup: One of the most popular herbal soups, believed to promote circulation and strengthen the body, especially for women’s health.

• Ling Zhi Ji Tang (靈芝雞湯) – Reishi Mushroom Chicken Soup: A deeply restorative soup known for its immunity-boosting properties.

• Xi Yang Shen Ji Tang (西洋參雞湯) – American Ginseng Chicken Soup: A lighter version of ginseng soup, thought to replenish energy and keep the body cool.

• Loquat Leaf and Pork Rib Soup (枇杷葉排骨湯): Traditionally used to soothe sore throats and respiratory issues.

• Winter Melon and Barley Soup (冬瓜薏仁湯): Cooling and detoxifying, perfect for hot summer days.

By the end of my soup quest, I was a true believer in the healing power of Taiwanese soups. These soups warmed my soul (and stomach!) and set the tone for a journey where wellness and flavor go hand in hand.

Vegetarian and Vegan Delights in Taipei, Taichung, and Kaohsiung

After all that meaty broth, I was excited to explore Taiwan’s famed vegetarian and vegan scene. Taiwan is a paradise for plant-based eaters – in fact, it boasts one of the highest rates of vegetarianism in the world (around 13% of the population) and a huge number of veggie eateries. Taipei alone has about 350 vegetarian and vegan restaurants according to Happy Cow​! No matter where I wandered in the city, there was a veg-friendly spot nearby. As a traveler who loves healthy eating, this was like hitting the jackpot.

Taiwan’s vegetarian culture has deep roots in Buddhism, which means many traditional vegetarian places don’t use garlic or onion (considered stimulants) in their cooking​. I was curious how the food would taste without those aromatics, but let me tell you – I didn’t miss them at all. The chefs here have mastered the art of creating umami with vegetables, herbs, and creative sauces. One local friend joked that the rich vegetable broths and reductions they use are to Taiwan what butter is to French cuisine​ – the secret ingredient that makes everything delicious. I found that so poetic and true.

Taipei: A Vegetarian Paradise

In Taipei, I was spoiled for choice with vegetarian options. On my first day, I visited Yang Shin Vegetarian for a dim sum brunch. Imagine all your favorite dumplings and buns, but made completely meat-free and yet tasting amazingly authentic. I bit into succulent shiitake-filled dumplings and crispy fried radish cakes – it was hard to believe there was no pork or lard involved. Later, I checked out a cool little spot called Vege Creek in Da’an District. Vege Creek is like a build-your-own noodle bar: you grab a basket and pick from a wall of fresh veggies, tofu, mushrooms, and noodles, then hand it over to the cooks. They flash-cook your selection in a simmering “Chinese medicine soup” broth​. As someone coming straight from my soup adventures, I loved this concept! The broth had a subtle sweet-bitter herbal note (they hinted there’s dried plum in it) and it infused all the veggies with delicate flavor​. No heavy salt or oil – just pure veggie goodness that still made my taste buds dance. It was close-your-eyes-and-savor good, to quote another foreign traveler who was clearly equally impressed​.

For a modern twist, I had dinner at Tender Land, a trendy vegetarian bistro hidden in a small lane. This place had a chic bar vibe (they even had 150 kinds of whisky on the wall) and an open kitchen. I sat at the counter and watched the chefs work their magic on humble produce. Their roasted baby corn sprinkled with spices was so flavorful it could convert any carnivore​. Taipei’s vegetarian offerings range from casual to high-end. On the fancy side, I treated myself to Yu Shan Ge, a Michelin-star-level vegetarian restaurant. The experience was like a Zen kaiseki meal – multiple courses of artfully plated dishes in a serene setting. The highlight was a single grilled lion’s mane mushroom that looked and tasted so meaty I was in awe​. It turns out the owner founded the restaurant as a vow to Buddha, which touched me and explained the reverence in each dish. Whether it’s street food or gourmet cuisine, Taipei proved that vegetarian food here is not an afterthought – it’s part of the city’s heart and soul.

Taichung: Wholesome and Creative Cafés

Moving on to Taichung, I found the veg scene is equally vibrant, though a bit more spread out. One standout was House of Dawn, a cozy whole-foods restaurant tucked in an alley in Xitun District. This place is actually Michelin-recommended, which initially surprised me for a modest café. Stepping inside, I understood why – it felt like a sanctuary. The interior had stone walls, wooden furniture, and even handmade ceramic bowls on display, reflecting the owner’s philosophy that no detail is too small​. The menu was 100% vegetarian, prepared with whole foods and minimal seasoning to let natural flavors shine​. I ordered their golden pan-fried dumplings which came out in a hot skillet with perfectly crispy edges. They were made to order and stuffed with a vibrant mix of seasonal veggies. The chef avoids any unnecessary oil or salt, yet the food was deeply satisfying​. Eating there felt like a gentle cleanse – nourishing and energizing.

For something completely different, I also tried a vegan bakery café where I had an amazing cashew-milk latte and a slice of tofu cheesecake. Taichung has a creative streak, and it shows in places like this. I noticed many younger Taiwanese in Taichung are embracing plant-based eating for health and environmental reasons, so new eateries are popping up with inventive menus. Even traditional night market snacks have veg makeovers here. I tasted a vegetarian “oyster” omelette made with mushrooms instead of oysters and it was shockingly close to the real thing, sans seafood. Taichung might not have the sheer number of options as Taipei, but the quality and innovation are top-notch. From farm-to-table salad bars to Indian vegetarian buffets, I never ran out of choices.

Kaohsiung: Buffets and Vegan Gourmet

Kaohsiung, the southern port city, turned out to be a vegetarian haven in its own right. One evening, I indulged in the Fruitful Food Buffet (果然匯) at the Dream Mall – and my jaw dropped at the spread. This is a massive upscale buffet dedicated entirely to vegetarian cuisine. Imagine stations for Japanese sushi (made with veg ingredients), Italian pastas, Taiwanese stir-fries, salads, soups, and even a dessert bar, all meatless. I strolled around with my plate in hand like a kid in a candy store. About 70% of the dishes were vegan, clearly labeled, so it was easy to load up on everything from vegan tempura to mushroom ceviche​. The quality was superb; you could tell they put thought into each recipe rather than just omitting meat. It made me realize how mainstream vegetarian dining has become in Taiwan – even big restaurant groups run lavish buffets like this, and families (not just vegetarians) go to enjoy the food. After sampling (okay, gorging on) dozens of dishes, I left Fruitful Food completely satisfied and maybe a tad too full – proof that plant-based cuisine here can be just as indulgent as any other.

On another day, I tried the refined side of Kaohsiung’s vegan scene at Xiāntáosù (仙桃夀). This is a gourmet vegetarian restaurant opened by a chef who returned from Taipei to his hometown​. The chef serves multi-course set menus that are as artful as they are delicious. One memorable dish was their vegan take on braised pork rice, a Taiwanese classic. Instead of pork, they braise diced monkey head mushrooms (also known as lion’s mane) in a savory, slightly briny sauce and serve it over rice​. I honestly had to double-check that it was mushroom and not meat – the texture and umami were that satisfying. It’s inspiring to see how chefs honor local food traditions while infusing them with plant-based creativity. The tropical climate in Kaohsiung means lots of light, fresh flavors, and Xiantaosu delivered just that with delicate pickled vegetables, grilled tofu skin, and even a fermented dish that tickled my taste buds​. Each course was plated like a piece of art. By the end of that meal, I was convinced that vegetarian dining in Taiwan can rival any Michelin-star experience in complexity and enjoyment.

From casual street fare to haute cuisine, my journey through Taiwan’s vegetarian and vegan offerings was incredibly rewarding. I never felt like I was “missing out” by choosing the healthier option – in fact, these meals were among the most memorable of my trip. The sheer variety of ingredients (all the different mushrooms, tofu products, grains, and veggies) and the skill of the chefs made each dining experience exciting. It was also heartwarming to see locals – young and old, religious or not – embracing plant-based eating, not out of obligation but out of genuine enjoyment and wellness-minded lifestyle. If you love travel and healthy living, exploring Taiwan’s vegetarian scene is a must. Just be prepared to have your tastiest meal possibly be meat-free!

Tofu: The Misunderstood Superfood

Now, I have to talk about tofu – because you can’t discuss Taiwanese healthy cuisine or vegetarian food without this humble star. Tofu popped up everywhere on my trip: floating in my soups, stir-fried with veggies, as silky pudding for dessert, you name it. I’ve always liked tofu, but I know some of my friends give it the side-eye, calling it “bland” or worrying it’s some overly processed fake food. Even I had questions about how healthy tofu really is, given its processed reputation. So, I did a little personal research (yes, I’m that kind of nerd) to set the record straight on tofu’s nutritional benefits. What I found made me love tofu even more.

First off, what exactly is tofu? It’s essentially soybeans, water, and a coagulant pressed into a block​. That’s it! Making tofu is a lot like making cheese from milk – you take soy milk, add a natural coagulant (like calcium sulfate or magnesium chloride), and curdle it into solid white blocks​. So yes, tofu is a “processed food” in the literal sense, but it’s by no means some modern artificial invention. It’s been beloved in Asian cuisines for centuries as a versatile source of protein​. As one dietitian nicely put it, processing in this case serves a purpose: it transforms soybeans into a convenient, nutritious form that’s easy to cook and eat​. When I learned that, I had to smile – I realized tofu is actually a traditional food, not a scary laboratory product. If anything, it’s the OG plant-based meat substitute long before “Beyond Burgers” existed.

Let’s talk nutrition because tofu is a little powerhouse. In Taiwan, many tofu dishes I ate left me feeling light but satisfied, and now I know why. Tofu is rich in high-quality protein – about 10 grams of protein in a 100 gram serving of firm tofu​ – and it contains all nine essential amino acids our bodies need, making it a complete protein (a rarity in the plant world)​. It’s also packed with important minerals. Tofu provides a good amount of calcium (especially if made with calcium sulfate), magnesium, iron, and even selenium​. And despite being made from soy (which has fat), tofu is relatively low in calories and most of its fat is the heart-healthy polyunsaturated type​. In short, it’s nutrient-dense. I like to think of it as a little white sponge of goodness that absorbs flavors and gives back protein and calcium. No wonder I had energy to hike all those Taipei stairs after a tofu lunch!

What about those whispers that soy/tofu is bad for you? You might have heard myths that soy could mess with hormones or that too much tofu might increase cancer risk. I looked into the science and was relieved by what I found. Human studies have not shown any evidence of major health concerns from eating tofu​. In fact, many findings are positive: soy foods like tofu are linked to benefits like improved heart health and a lower risk of certain cancers, thanks in part to special compounds called isoflavones​. Every doctor and dietitian source I read basically said the same thing: For most people, tofu is perfectly healthy as part of a balanced diet (of course, if you have a soy allergy, that’s a different story)​. Hearing this eased my mind – and gave me license to order that extra mapo tofu dish!

Now, I was also curious how tofu stacks up against other vegetarian proteins I enjoy, like tempeh, beans, or quinoa. So I did a geeky side-by-side comparison. Tempeh – which is fermented whole soybeans – is often touted as the healthier cousin of tofu. It’s true that tempeh has more protein and fiber per serving, since it’s the whole bean (one cup of tempeh can have about 30g protein vs. roughly 20g in the same amount of firm tofu) and fermentation adds fiber​. Tempeh is also less processed, just soybeans bound by fermentation, which some nutritionists prefer​. However, tofu holds its own in many ways. For one, tofu actually has more calcium and fewer calories than tempeh, ounce for ounce​. A 3-ounce serving of tofu provides about 15% of the daily value for calcium, over double what tempeh gives​. As someone who avoids too much dairy, I appreciate that tofu helps keep my bones strong. Tofu is also extremely versatile in cooking – its neutral flavor and varying textures (silken, firm, extra firm) mean you can use it in smoothies, stir-fries, grills, desserts… you name it. Tempeh has a stronger nutty taste and a firmer bite, which is great for certain dishes (hello, tempeh bacon!), but not as universal.

When it comes to other plant proteins: beans and lentils are fantastic and I eat a ton of them too, but they usually aren’t complete proteins on their own and come with a lot of carbs. Quinoa is a complete protein grain (yay quinoa!), but you’d have to eat a larger portion of quinoa to get the same protein as in a small block of tofu. Seitan (wheat gluten) is super high in protein but is a more processed product and not suitable for the gluten-sensitive. Edamame (young soybeans) are basically baby tofu in terms of nutrition – also complete protein and high fiber – but you often eat them as a snack, not as a protein main course. In my view, tofu strikes a great balance: it’s minimally processed, wholesome, and easy to integrate into meals. Plus, it’s inexpensive and widely available. No wonder it’s a staple in Taiwanese cooking and in my own kitchen back home.

Before you think I’m putting tofu on a pedestal, I’ll admit it’s not perfect. It doesn’t have much fiber (the fiber from the soybean mostly stays in the okara, which is the pulp left after making soy milk), so I always make sure to pair tofu with veggies and whole grains to round things out. Also, not all tofu is created equal – during my trip I noticed the difference in super fresh, locally made tofu versus some mass-produced kind. Fresh tofu was creamy and sweet; I could eat it plain. The packaged one from a convenience store was fine in a pinch, but not as tasty on its own. So, if you can, sourcing high-quality or organic tofu makes the experience even better.

At the end of the day, tofu’s pros far outweigh any cons in my book. It’s a protein-rich, nutrient-packed food that has helped cultures stay healthy for generations. And after practically living on tofu for a couple of weeks in Taiwan (with zero complaints), I feel personally great. So the next time someone says “ugh, tofu, that’s processed”, I’ll be ready to gently educate them: Tofu is a traditional health food, thank you very much! 😄 It’s earned its place as a vegetarian superfood alongside the likes of kale, quinoa, and lentils.

Conclusion: Savoring Health and Flavor in Taiwan

I am confident that a food journey through Taiwan - whether that is Taipei, Taichung, or Kaohsiung - you will find offerings nothing short of inspiring (and insanely delicious). You will get to drink medicine in the form of soup, savor plant-based meals that are bursting with flavor, and learn the science behind my favorite soy staple. Taiwan has showcased that healthy eating and indulgent enjoyment can absolutely go hand in hand. Whether it is a bowl of herbal chicken soup that will feel like a warm hug from a Taiwanese grandma, or a vibrant vegan banquet that will surprise your palate, you will not feel deprived or bored. In fact, you will leave each meal feeling energized and satisfied - and wondering why does this not exist at home!