Congee: The Ancient Healing Porridge That Nourishes from Within

Melissa Abbattista
Jun 26
2 min read

A slow-simmered rice porridge that’s been a staple in Traditional Chinese Medicine (TCM) for centuries - CONGEE is known for its gentle, grounding nature, it is simply medicine in a bowl. Whether you're navigating digestive issues, recovering from illness, or simply craving a nourishing reset, congee offers a deeply supportive ritual that can be tailored to your needs, season, and constitution.

What is Congee?

Congee (also known as zhou in Mandarin) is a rice porridge made by simmering white rice with plenty of water or broth until it breaks down into a creamy, soft consistency. It’s often enjoyed for breakfast or as a healing tonic in times of stress, illness, or postpartum recovery.

In TCM, food is considered one of the most powerful tools for balancing the body’s qi (life force energy), and congee is revered for its ability to tonify the spleen and stomach, nourish yin, and support recovery when digestion is weak.

TCM Benefits of Congee

Supports Spleen Qi: The spleen is the central organ in digestion according to TCM. When your spleen is weak (often due to overwork, worry, poor diet, or cold foods), symptoms like fatigue, bloating, and loose stools arise. Congee is warm, moist, and easy to digest—perfect for replenishing Spleen Qi and gently restoring gut vitality.
Boosts Hydration and Yin: Long, slow cooking infuses congee with moisture, making it an ideal dish to replenish yin, which is often depleted in cases of burnout, stress, or menopause.
Heals and Soothes the Gut: Because it’s broken down and easy to digest, congee gives the digestive system a break. It’s often used in gut-healing protocols to reduce inflammation and help repair the gut lining.
Customizable for Imbalances: In TCM, foods are chosen not just for taste but for energetic properties. By adjusting toppings or ingredients, you can personalize your congee to support different organ systems or constitutional needs—warming spices in winter, cooling fruits in summer, or blood-building toppings postpartum.

Basic Healing Congee Recipe

Ingredients:

1 cup jasmine or long-grain white rice
8 cups water or broth (chicken, veggie, or bone broth for added nutrients)
1-inch piece of ginger, sliced
2 cloves garlic, smashed (optional)
Salt, to taste

Instructions:

Rinse the Rice: Rinse the rice under cold water until the water runs clear. This removes excess starch.
Cook the Congee: In a large pot, combine rice, water or broth, ginger, and garlic. Bring to a boil, then reduce to a simmer. Stir occasionally to prevent sticking.
Simmer: Cook for 45–60 minutes, or until the rice breaks down and the mixture becomes creamy. Add more water if needed to reach your desired consistency.
Season and Serve: Add salt to taste and serve hot with your choice of toppings.