TCM Congee Guide: 10 Healing Recipes for Every Condition

Congee: The Ultimate Healing Food in Chinese Medicine

If there is a single food that embodies the spirit of Traditional Chinese Medicine's approach to healing through eating, it is congee. Known in Mandarin as zhou (粥), in Cantonese as jook, and sometimes simply as rice porridge, congee is a soft, warm, slow-cooked porridge made by simmering rice in a large volume of water until the grains break down into a silky, creamy mass. It is the food that is served to babies taking their first solid meals, to the elderly whose digestion has grown delicate, to the sick who can tolerate nothing else, and — in millions of Chinese households — to healthy people every morning as a gentle, nourishing start to the day.

The history of congee as a healing food stretches back more than two thousand years. References to medicinal porridge appear in some of the earliest Chinese medical texts, and by the Tang dynasty (618–907 CE), the great physician Sun Simiao — revered as the "King of Medicine" — devoted entire sections of his writings to the therapeutic use of congee. He and other practitioners understood something that modern nutrition has come to appreciate as well: the form in which we consume food matters. A bowl of rice eaten grain by grain is not the same as that same rice slow-simmered until it becomes a soft, hydrating porridge. The long cooking transforms the rice, breaking down its starches and making it dramatically easier to digest.

But TCM takes the concept further. Over centuries, practitioners developed the tradition of yi zhou (医粥) — literally "medicinal congee." In this practice, specific herbs, foods, and ingredients are cooked into the congee, and their properties infuse the porridge as it simmers. The rice acts as both a gentle carrier and a Spleen-strengthening base, while the added ingredients contribute specific therapeutic effects. The result is a category of food that sits comfortably between everyday eating and herbal medicine — gentle enough for daily use, specific enough to address particular wellness needs.

In this guide, we share ten classic medicinal congee recipes, each with its ingredients, TCM reasoning, and step-by-step cooking instructions. Together, they cover the most common wellness concerns that bring people to TCM food therapy. For a broader introduction to food-as-medicine in Chinese culture, see our TCM for digestion guide and the foundational congee guide overview.

What Is Congee?

At its most basic, congee is rice cooked in a large amount of water until it breaks down into a soft porridge. But within that simplicity lies enormous variation — in the type of rice used, the water-to-rice ratio, the cooking method, and the countless ingredients that can be added.

Types of Rice

The most traditional and widely used rice for congee is white short-grain or medium-grain rice. These varieties are higher in starch, which means they break down readily during long cooking and produce the creamy, smooth texture that defines a good congee. Jasmine rice is also commonly used and lends a delicate fragrance. Long-grain rice (such as basmati) is less ideal because it tends to stay separate rather than breaking down, producing a less creamy result. For added nutrition, small amounts of brown rice, millet, or other grains can be mixed in, though these take longer to soften and will produce a heartier, less smooth texture.

A traditional cook's trick: rinse the rice, then soak it for 30 minutes before cooking, and freeze the wet rice for an hour or overnight. Freezing expands the water inside the grains, rupturing their structure, so they break down much faster when cooked — cutting stovetop cooking time significantly.

Water-to-Rice Ratio

The water-to-rice ratio is the single most important variable in congee-making, and it determines the final consistency:

• 6:1 (6 cups water to 1 cup rice) — thick, porridge-like, almost paste-like. Good for a hearty meal.
• 8:1 — the classic, balanced ratio. Creamy and smooth, spoonable but still liquid enough to drink from the bowl's edge. This is the most common starting point.
• 10:1 to 12:1 — thin, soup-like congee. Often used for medicinal purposes or for the very sick, as it is the easiest to digest and most hydrating.

Remember that stovetop cooking loses water to evaporation, so you may need to start with a bit more water or top up with boiling water during cooking. Sealed methods (slow cooker, pressure cooker) retain all the water.

Cooking Methods

• Stovetop: The most traditional method. Bring rice and water to a boil, then reduce to the lowest possible simmer and cook for 1 to 2 hours, stirring occasionally to prevent sticking. Produces the most authentic texture and allows you to monitor and adjust consistency.
• Slow cooker: Excellent for congee. Combine rice and water, set to low, and cook for 6 to 8 hours (or overnight). No stirring needed. The gentle, even heat produces a very smooth result.
• Instant Pot / pressure cooker: The fastest method. Cook on high pressure for 20 to 30 minutes with a natural release, using about an 8:1 ratio. Produces a very smooth, creamy congee. Be careful not to overfill, as congee expands and can clog the pressure valve.
• Rice cooker: Many modern rice cookers have a congee or porridge setting. Use the manufacturer's recommended ratio and setting. Convenient but may produce a slightly less creamy result than stovetop or slow cooker.

The TCM Philosophy of Congee

To understand why congee holds such an exalted place in Chinese food therapy, it helps to understand how TCM views the act of eating itself. In TCM, the Spleen (脾, Pi) and Stomach (胃, Wei) are the central organs of digestion — together called the "postnatal foundation" of health, because all qi (energy) and blood are produced from the food they process. The Spleen and Stomach are said to "like warmth and dislike cold," "like moisture and dislike dryness," and to function best when the food they receive is warm, cooked, and easy to transform.

Congee is, almost by definition, the food most perfectly suited to these preferences. It is warm (served hot). It is moist (it is, after all, mostly water). It is pre-digested by long cooking (the starches are already broken down, so the Spleen has far less work to do). And it is soft and gentle (no hard fibers, no tough textures to challenge a weakened digestive system). This is why, in TCM, congee is considered the ideal food for anyone whose Spleen and Stomach need support — which, in the TCM view, includes most people at some point in their lives.

The tradition of yi zhou (medicinal congee) builds on this foundation. By simmering therapeutic ingredients — herbs, dried fruits, seeds, vegetables — into the rice porridge, their properties are extracted and distributed throughout the congee, much as a tea or decoction extracts an herb's properties into water. But congee offers advantages that a simple herbal tea does not. The rice provides a nourishing, stabilizing base that buffers the herbs, making them gentler on the stomach. The warm, hydrating medium itself is therapeutic for the Spleen. And because congee is a complete food — not just a beverage — it provides sustenance alongside its therapeutic effect, which is especially important for people who are weak, recovering, or have poor appetite.

This is the genius of the medicinal congee tradition: it does not separate medicine from food. It folds them together, so that every bowl of breakfast is, potentially, an act of gentle, ongoing wellness. For a deeper exploration of the organ system at the heart of this philosophy, see our complete guide to TCM spleen health.

Recipe 1: White Rice Congee (Bai Zhou, 白粥)

This is the foundation — the simplest congee, made with nothing but rice and water. Master this, and every other recipe in this guide becomes a variation on a theme. Plain white rice congee is the food most commonly given to the sick, the recovering, and those whose digestion needs complete rest. It is also the everyday breakfast congee of millions of people across East Asia.

TCM reasoning: White rice is sweet and neutral in TCM, entering the Spleen and Stomach channels. It is the most fundamental "supplement the spleen and stomach" food in the Chinese diet. Long cooking transforms it into a warm, easily absorbed porridge that requires minimal digestive effort. Plain congee is considered suitable for virtually everyone — it is the default food when the body needs nourishment without any additional burden.

Ingredients

• 1 cup white short-grain or medium-grain rice
• 8 cups water (adjust for desired thickness)
• A pinch of salt (optional)
• 1 teaspoon cooking oil (optional, helps grains break down)

Step-by-Step Cooking

1. Rinse the rice: Rinse the rice under cold water 2 to 3 times until the water runs mostly clear. Drain.
2. Optional soak/freeze: For faster cooking, soak the rinsed rice in water for 30 minutes, or freeze the wet rice for at least an hour.
3. Combine and boil: Place the rice, water, and optional oil and salt in a large pot. Bring to a boil over medium-high heat, stirring occasionally to prevent sticking.
4. Simmer: Once boiling, reduce the heat to the lowest setting. The surface should barely tremble. Cover, leaving the lid slightly ajar to prevent boiling over. Simmer for 1 to 1.5 hours, stirring every 15 minutes and scraping the bottom to prevent sticking.
5. Check consistency: The congee is done when the rice has fully broken down and the mixture is creamy and smooth. If it is too thick, add a little boiling water and stir. If too thin, simmer a bit longer uncovered.
6. Serve: Serve hot. Plain congee is traditionally accompanied by savory side dishes — pickled vegetables, salted duck egg, fermented tofu, or a simple stir-fry.

Variations: Add a few slices of ginger for warmth. Substitute half the water with chicken or pork broth for a savory version. Add a handful of millet for extra nutrition. For sweet congee, omit the salt and add rock sugar to taste at the end.

When to eat: Anytime. As breakfast, as a light meal, or as the first food after illness. Plain congee is the gentlest option when the stomach is upset. For digestive recovery protocols, see our TCM stomach flu recovery guide.

Recipe 2: Red Date and Longan Congee (Hong Zao Long Yan Zhou, 红枣龙眼粥)

This sweet, deeply comforting congee is one of the most beloved medicinal congees for women's wellness, blood building, and sleep support. Red dates (jujubes) and dried longan are two of the most important "blood-tonifying" foods in TCM, and together they create a congee that is both nourishing and calming.

TCM reasoning: Red dates (红枣, hong zao) are sweet and warm, entering the Spleen and Stomach channels. They are traditionally used to "supplement the spleen," "nourish blood," and "calm the spirit." Dried longan (桂圆, gui yuan / 龙眼肉, long yan rou) is sweet and warm, entering the Heart and Spleen channels. It is one of the primary foods in TCM for "nourishing heart blood" and "calming the spirit," traditionally used for insomnia, palpitations, and anxiety linked to blood deficiency. Together with rice, this congee is considered ideal for people with blood deficiency — a pattern that may manifest as pale complexion, dizziness, dry skin, brittle nails, poor sleep, and fatigue, and which TCM often associates with women after menstruation, pregnancy, or childbirth. For sleep-supporting foods more broadly, see our TCM foods for better sleep guide, and for another red date recipe, our red date congee guide.

Ingredients

• 1 cup white short-grain rice
• 8 cups water
• 10–12 dried red dates (红枣), pitted
• 15 g dried longan (桂圆干)
• 1–2 tablespoons rock sugar or brown sugar (to taste, optional)

Step-by-Step Cooking

1. Prepare ingredients: Rinse the rice. Rinse the red dates and longan. Pit the red dates if not already pitted (a small slit along one side makes this easy).
2. Combine: Place the rice, red dates, longan, and water in a pot. Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for 1 to 1.5 hours, stirring occasionally, until the congee is creamy and the dates have softened and plumped.
4. Sweeten: In the last 10 minutes, add rock sugar or brown sugar to taste and stir until dissolved. (Omit if you prefer a less sweet congee.)
5. Serve: Serve warm. The softened red dates and longan are meant to be eaten along with the congee.

Who it is for: People with blood deficiency patterns — pale complexion, dizziness, dry skin, poor sleep, fatigue, especially women after menstruation or childbirth. Also a comforting evening congee for those who have trouble sleeping.

Who should avoid: Because red dates and longan are both warming, this congee may not be suitable for people with "excess heat" or "damp-heat" patterns (feeling hot, restless, with thick tongue coating or acne). Diabetics should be cautious due to the sugar content. Consult your healthcare provider if you take medication.

Recipe 3: Yam Congee (Shan Yao Zhou, 山药粥)

Chinese yam (山药, shan yao) is one of the most important daily tonic foods in all of TCM. It is gentle, neutral, and suitable for almost everyone, making yam congee one of the safest and most broadly useful medicinal congees. For a focused look, see our dedicated yam congee guide.

TCM reasoning: Chinese yam is sweet and neutral, entering the Spleen, Lung, and Kidney channels — a rare "three-channel" food. It is traditionally used to "strengthen the spleen" (improving digestion and qi production), "supplement lung qi" (supporting the respiratory and defensive systems), and "nourish kidney yin" (supporting the body's foundational reserves). Its gentle, slightly mucilaginous nature is also soothing to the digestive tract. Yam congee is particularly valued for people with chronic Spleen qi deficiency — ongoing fatigue, bloating, loose stools, and poor appetite — because it strengthens the Spleen over time without being harsh or forcing.

Ingredients

• 1 cup white short-grain rice
• 7 cups water
• 150 g fresh Chinese yam (山药), peeled and diced (wear gloves when peeling)
• 6 dried red dates (optional, for added sweetness and blood support)
• A pinch of salt

Step-by-Step Cooking

1. Prepare the yam: Wearing gloves (raw yam sap can cause skin irritation), peel the yam and cut it into small dice. Place the pieces in water immediately to prevent oxidation.
2. Combine: Rinse the rice. In a pot, combine the rice, diced yam, red dates (if using), and water. Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for 1 to 1.5 hours, stirring occasionally. The yam will soften and partially dissolve, thickening and enriching the congee.
4. Season: Add a pinch of salt. Serve warm. The yam pieces should be soft and starchy.

Who it is for: People with chronic digestive weakness, fatigue, loose stools, poor appetite, or frequent colds (weak lung/defensive qi). Suitable as a gentle, long-term daily tonic for nearly everyone.

Who should avoid: Those who are constipated may find yam's slightly astringent nature counterproductive if eaten in large amounts. Otherwise, yam congee is one of the safest medicinal congees available.

Recipe 4: Mung Bean Congee (Lu Dou Zhou, 绿豆粥)

When summer heat arrives, mung bean congee is the cooling remedy that Chinese families turn to. Mung beans are the preeminent "heat-clearing" food in TCM, and this congee is the classic way to deliver their cooling properties during hot weather. See also our dedicated mung bean congee guide and summer cooling teas guide.

TCM reasoning: Mung beans (绿豆, lu dou) are sweet and cool, entering the Heart and Stomach channels. They are traditionally used to "clear heat," "resolve toxicity," and "relieve summer heat." In TCM, summer heat is considered one of the "six evils" — an external pathogen that can cause thirst, irritability, sweating, fatigue, and in severe cases, heatstroke. Mung bean congee is the traditional food therapy for these patterns, offering internal cooling along with hydration. The cooling nature of mung beans is balanced by the neutral, gently warming rice, making the congee overall cooling but not harsh — a key principle of TCM food pairing.

Ingredients

• 1/2 cup mung beans (rinsed and soaked for 2–4 hours)
• 1/2 cup white rice
• 8 cups water
• Rock sugar to taste (optional)
• A few dried lily petals or lotus seeds (optional, for extra cooling)

Step-by-Step Cooking

1. Soak the mung beans: Rinse and soak the mung beans for at least 2 hours (or overnight). This helps them cook faster and more evenly.
2. Combine: In a pot, combine the soaked mung beans, rinsed rice, and water. Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for 1 to 1.5 hours. The mung beans should split open and soften, and the congee should take on a pale green color.
4. Sweeten: Add rock sugar to taste in the last 10 minutes. Serve warm or at room temperature (in summer, it can be served slightly cooled, though TCM generally prefers warm).

Who it is for: People feeling the effects of summer heat — thirst, irritability, sweating, fatigue, or a feeling of internal heat. Also traditionally used for mild heat rashes and breakouts in hot weather.

Who should avoid: Mung beans are cooling and can be too cold for people with spleen/stomach cold deficiency (chronic loose stools, cold extremities, feeling cold). These individuals should not consume mung bean congee frequently, and should always serve it warm rather than chilled.

Recipe 5: Ginger and Brown Sugar Congee (Sheng Jiang Hei Tang Zhou, 生姜黑糖粥)

This warming congee is a traditional remedy for the early stage of a cold, especially the "wind-cold" pattern characterized by chills, body aches, and clear nasal discharge. It is also valued for women during menstruation, as both ginger and brown sugar are considered warming and blood-invigorating.

TCM reasoning: Fresh ginger (生姜, sheng jiang) is pungent and warm, entering the Lung, Spleen, and Stomach channels. It is traditionally used to "release the exterior" (encouraging a gentle sweat to expel an invading pathogen), "warm the middle" (warming the Spleen and Stomach), and "stop vomiting." Brown sugar (红糖, hong tang, or 黑糖, hei tang) is warm and sweet, traditionally used to "invigorate blood," "warm the channels," and "supplement qi." The combination is a classic warming pair: ginger warms and disperses, brown sugar warms and nourishes. This congee is traditionally used at the first sign of a chill, or for menstrual discomfort linked to cold and blood stagnation. For cold prevention more broadly, see our winter wellness guide.

Ingredients

• 1 cup white rice
• 7 cups water
• 1 thumb fresh ginger (about 30 g), grated or finely sliced
• 2–3 tablespoons brown sugar (or dark muscovado), to taste
• 2–3 dried red dates (optional)

Step-by-Step Cooking

1. Prepare the ginger: Grate the ginger (for maximum flavor extraction) or slice it thinly. If slicing, you may want to remove the slices before eating; if grating, the ginger can remain in the congee.
2. Combine: Rinse the rice. In a pot, combine the rice, ginger, red dates (if using), and water. Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for about 1 hour, until the congee is creamy and the ginger has infused the broth.
4. Sweeten: Add brown sugar and stir until dissolved. Serve hot — this congee should be served as warm as is comfortable, to encourage gentle sweating if used for cold prevention.

Who it is for: People at the early stage of a wind-cold cold (chills, mild body aches, clear runny nose, no fever or low-grade fever). Also traditionally used for menstrual cramps associated with cold.

Who should avoid: People with active fever, sore throat, yellow phlegm, or "wind-heat" patterns should avoid this warming congee. Those with stomach heat or acid reflux should moderate ginger. Consult your healthcare provider if you take blood-thinning medication.

Recipe 6: Goji and Black Sesame Congee (Gou Qi Hei Zhi Ma Zhou, 枸杞黑芝麻粥)

This deeply nourishing congee combines two of TCM's most valued ingredients for kidney essence, blood, and longevity. Goji berries and black sesame are both considered tonics for the hair, the eyes, and the aging process, making this a congee often associated with long-term vitality.

TCM reasoning: Goji berries (枸杞, gou qi) are sweet and neutral, entering the Liver and Kidney channels. They are traditionally used to "nourish liver blood," "supplement kidney yin," and "brighten the eyes" — the Liver opens to the eyes in TCM, so liver blood nourishment is connected to visual wellness. Black sesame (黑芝麻, hei zhi ma) is sweet and neutral, entering the Liver and Kidney channels. It is traditionally used to "nourish liver and kidney," "supplement essence," and "moisten the intestines." In TCM, the Kidneys govern the bones and hair, and black foods are traditionally associated with the Kidney organ system through the five-element correspondence (black corresponds to water, the Kidney's element). This congee is considered ideal for people with liver and kidney yin deficiency — dry skin and hair, brittle nails, dizziness, dry eyes, premature graying, and constipation.

Ingredients

• 1 cup white rice (or a mix of white rice and glutinous rice)
• 7 cups water
• 3 tablespoons toasted black sesame seeds (or untoasted, then toasted in a dry pan)
• 15 g dried goji berries (枸杞)
• 1 tablespoon rock sugar or honey (optional)

Step-by-Step Cooking

1. Toast the sesame: If using untoasted sesame, toast it in a dry pan over low heat for 3–5 minutes until fragrant. Grind roughly in a mortar or grinder to release the oils (this improves both flavor and nutrient availability).
2. Combine: Rinse the rice. In a pot, combine the rice, ground black sesame, and water. Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for about 1 hour, stirring occasionally. The congee will take on a speckled gray color and a rich, nutty aroma.
4. Add goji: In the last 10 minutes, add the goji berries. Sweeten with rock sugar or honey if desired. Serve warm.

Who it is for: People with liver/kidney yin deficiency — dry hair and skin, dry eyes, brittle nails, dizziness, constipation, or premature graying. A good long-term tonic for healthy aging.

Who should avoid: People with loose stools or spleen cold deficiency may find black sesame's moistening, slightly oily nature too laxative. Goji berries may interact with blood-thinning medication — consult your healthcare provider.

Recipe 7: Lily Bulb and Lotus Seed Congee (Bai He Lian Zi Zhou, 百合莲子粥)

This delicate, mildly sweet congee is the traditional remedy for a restless mind. Lily bulb and lotus seeds are two of TCM's most important calming foods, and together they create a congee that is traditionally used for insomnia, anxiety, and irritability.

TCM reasoning: Dried lily bulb (百合, bai he) is sweet and slightly cool, entering the Heart and Lung channels. It is traditionally used to "nourish heart yin," "moisten the lungs," and "calm the spirit" — particularly valued for irritability, insomnia, and dry cough. Lotus seeds (莲子, lian zi) are sweet and astringent, entering the Spleen, Kidney, and Heart channels. They are traditionally used to "supplement the spleen," "nourish the heart," "calm the spirit," and "bind the intestines" (their astringent quality helps with chronic diarrhea). The combination is balanced: lily bulb cools and moistens, lotus seeds calm and gently tonify. This congee suits people whose minds will not quiet at night — especially when accompanied by dryness, mild irritability, or a dry cough. For more calming food options, see our foods for better sleep guide.

Ingredients

• 1 cup white rice
• 8 cups water
• 20–30 g dried lily bulb (百合)
• 20–30 g dried lotus seeds (莲子), with or without the green core (bitter center)
• 10 dried red dates (optional)
• Rock sugar to taste

Step-by-Step Cooking

1. Soak the dried ingredients: Soak the dried lily bulb and lotus seeds in warm water for 30–60 minutes until softened. If the lotus seeds have a green core (莲心, lian xin), you can remove it to reduce bitterness — or leave it in, as the green core is itself traditionally used to clear heart heat and calm the mind.
2. Combine: Rinse the rice. In a pot, combine the rice, soaked lily bulb, lotus seeds, red dates (if using), and water. Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for 1 to 1.5 hours, until the lotus seeds are tender and the congee is creamy.
4. Sweeten: Add rock sugar to taste. Serve warm, ideally in the evening.

Who it is for: People with insomnia, restlessness, mild anxiety, or a dry cough — especially when these are accompanied by feelings of internal heat or dryness.

Who should avoid: Lotus seeds are astringent, so people with constipation should consume this congee in moderation. Otherwise, this is a gentle, broadly suitable congee.

Recipe 8: Carrot and Corn Congee (Hu Luo Bo Yu Mi Zhou, 胡萝卜玉米粥)

This vibrant, naturally sweet congee is a modern favorite that bridges TCM food therapy and everyday nutrition. Carrots and corn are both relatively recent additions to the Chinese culinary canon, but they have been enthusiastically adopted into the congee tradition for their gentle, nourishing properties and their support for the eyes.

TCM reasoning: Carrots are sweet and neutral, traditionally used to "supplement liver blood" and "brighten the eyes" — the Liver opens to the eyes in TCM, and liver nourishment is connected to visual health. From a modern nutritional standpoint, carrots are rich in beta-carotene (vitamin A precursor), which is directly involved in eye health, so the traditional and modern views align here. Corn is sweet and neutral, traditionally used to "strengthen the spleen and stomach," "clear damp-heat," and promote urination. The combination creates a mild, sweet congee that is gentle on digestion and supportive of both the Liver (eyes) and Spleen (digestion). This is an excellent everyday congee for people who want the comfort of congee with a nutritional boost.

Ingredients

• 1 cup white rice
• 8 cups water or vegetable/chicken broth
• 1 large carrot, diced small
• 1 ear fresh corn (kernels cut off), or 1/2 cup frozen corn kernels
• A pinch of salt
• 1 teaspoon sesame oil (optional, for finishing)

Step-by-Step Cooking

1. Prepare vegetables: Peel and dice the carrot. Cut the corn kernels from the cob (or thaw frozen corn).
2. Combine: Rinse the rice. In a pot, combine the rice, carrot, corn, and water (or broth). Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for about 1 hour, until the congee is creamy and the carrots are very soft. The corn will release its sweetness into the broth.
4. Season: Add salt to taste and a drizzle of sesame oil if desired. Serve warm.

Who it is for: Nearly everyone. This is a gentle, nutrient-rich congee suitable for daily use. Particularly good for those who want to support eye health or who enjoy a mildly sweet, savory congee.

Who should avoid: No significant contraindications for normal consumption. If you have a corn allergy, substitute with sweet potato or pumpkin.

Recipe 9: Tangerine Peel Congee (Chen Pi Zhou, 陈皮粥)

This aromatic congee uses one of TCM's most distinctive and enduring ingredients: aged tangerine peel (陈皮, chen pi). The aging process is essential — fresh tangerine peel is not used medicinally; only the dried, aged peel (the older, the better, in traditional thinking) carries the desired properties. This congee is a classic remedy for digestive stagnation, bloating, and phlegm.

TCM reasoning: Aged tangerine peel (chen pi) is pungent, bitter, and warm, entering the Spleen and Lung channels. It is one of the most important "qi-regulating" substances in TCM, traditionally used to "move qi," "resolve phlegm," and "transform dampness." Its primary traditional use is for digestive complaints — bloating, fullness, belching, and nausea — where qi has stagnated in the middle. It is also used for productive cough, as it helps resolve phlegm. In congee form, the chen pi's aromatic, slightly bitter warmth is mellowed by the rice, making it gentler than chen pi tea alone. This congee suits people with qi stagnation and dampness — bloating, a feeling of fullness, thick tongue coating, and sluggish digestion. See also our food stagnation guide.

Ingredients

• 1 cup white rice
• 8 cups water
• 5–8 g aged tangerine peel (陈皮) — one or two pieces, depending on size
• 10 g dried goji berries (optional)
• A pinch of salt or rock sugar to taste

Step-by-Step Cooking

1. Soak the chen pi: Rinse the aged tangerine peel and soak it in warm water for 15–20 minutes to soften it. Scrape off the white pith on the inside (it can be bitter). Cut into thin strips.
2. Combine: Rinse the rice. In a pot, combine the rice, chen pi strips, and water. Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for about 1 hour. The congee will take on a fragrant, citrusy aroma.
4. Finish: Add goji berries in the last 5 minutes if using. Season with a pinch of salt (for a savory congee) or a little rock sugar (for a gently sweet version). Serve warm.

Who it is for: People with digestive qi stagnation — bloating, fullness, belching, sluggish digestion, or a thick tongue coating. Also traditionally used for productive cough with phlegm.

Who should avoid: Chen pi is warming and drying, so people with yin deficiency and dryness (dry throat, dry cough without phlegm, dry skin) should use it sparingly. Consult your healthcare provider if you take medication.

Recipe 10: Six-Ingredient Spleen Congee (Liu Wei Zhou, 六味粥)

This is the most comprehensive congee in this guide — a multi-ingredient formula designed as a broad digestive and qi-tonifying tonic. Drawing on the logic of classical TCM herbal formulas (which often combine multiple ingredients that work together), this congee brings together six complementary foods to create a well-rounded daily wellness porridge.

TCM reasoning: Each ingredient contributes a specific role: Chinese yam strengthens the Spleen and supplements Lung and Kidney; red dates supplement the Spleen, nourish blood, and harmonize the formula; goji berries nourish Liver and Kidney yin; lotus seeds strengthen the Spleen and calm the Heart; glutinous rice (mixed with regular rice) warms the Spleen and Stomach; and millet nourishes the Stomach and supplements Kidney qi. Together, they address the Spleen-Stomach axis from multiple angles — strengthening qi, nourishing blood and yin, calming the mind, and supporting digestion — without any single ingredient being strong enough to cause imbalance. This is the congee equivalent of a gentle, broad-spectrum daily multivitamin in TCM terms. For the foundational theory, see our spleen health complete guide.

Ingredients

• 1/2 cup white rice
• 1/4 cup glutinous rice (糯米)
• 1/4 cup millet (小米)
• 8 cups water
• 100 g fresh Chinese yam, peeled and diced
• 8 dried red dates, pitted
• 15 g dried lotus seeds
• 10 g dried goji berries
• Rock sugar or a pinch of salt to taste

Step-by-Step Cooking

1. Prepare ingredients: Rinse the white rice, glutinous rice, and millet. Soak the lotus seeds for 30 minutes. Peel and dice the yam (wearing gloves). Pit the red dates.
2. Combine: In a large pot, combine all the grains, the yam, red dates, lotus seeds, and water. Bring to a boil.
3. Simmer: Reduce to a low simmer, cover partially, and cook for 1.5 hours, stirring occasionally. The mixture should become thick and creamy, with the yam dissolving into the porridge.
4. Add goji and finish: In the last 10 minutes, add the goji berries. Sweeten with rock sugar or season with a pinch of salt to taste. Serve warm.

Who it is for: A broad-spectrum daily tonic for general wellness, digestive support, and gentle qi and blood nourishment. Suitable for most people as an occasional or regular breakfast, especially in autumn and winter.

Who should avoid: Because this congee is tonifying and slightly warming, people with active heat patterns (fever, sore throat, irritability with red face) should pause until those symptoms resolve. Glutinous rice can be harder to digest for some — reduce the amount or omit if you find it heavy. Diabetics should be mindful of the glycemic impact of multiple grains and the optional sugar.

Comparison Table: 10 Congee Recipes

The ten congees in this guide address different wellness needs. The table below summarizes their key characteristics to help you find the right one.

Congee	Key Ingredients	TCM Pattern	Best Season	Cooking Time	Primary Benefit
White Rice Congee	White rice, water	General; digestive rest	Year-round	1–1.5 hours	Gentle nourishment; foundation recipe
Red Date & Longan	Red dates, longan	Blood deficiency	Autumn/winter	1–1.5 hours	Blood building; sleep support
Yam Congee	Chinese yam	Spleen qi deficiency	Year-round	1–1.5 hours	Strengthen digestion; daily tonic
Mung Bean	Mung beans	Summer heat	Summer	1–1.5 hours	Clear heat; cool the body
Ginger & Brown Sugar	Fresh ginger, brown sugar	Wind-cold early stage	Winter	1 hour	Warming; cold prevention
Goji & Black Sesame	Goji, black sesame	Liver/kidney yin deficiency	Autumn/winter	1 hour	Hair, eyes, anti-aging
Lily & Lotus Seed	Lily bulb, lotus seeds	Heart yin deficiency; restlessness	Autumn	1–1.5 hours	Calm the mind; improve sleep
Carrot & Corn	Carrot, corn	General; liver/eye support	Year-round	1 hour	Eye health; daily nutrition
Tangerine Peel	Aged tangerine peel (chen pi)	Qi stagnation; damp/phlegm	Year-round	1 hour	Move qi; resolve bloating and phlegm
Six-Ingredient Spleen	Yam, dates, goji, lotus, millet, glutinous rice	Broad qi/blood deficiency	Autumn/winter	1.5 hours	Comprehensive digestive tonic

General Congee-Making Tips

A few universal principles will improve every congee you make:

• Rice selection. Use white short-grain or medium-grain rice for the creamiest result. Mix in small amounts of brown rice, millet, or other grains for variety and nutrition, but recognize that these will make the texture heartier. A pinch of glutinous rice added to regular rice increases creaminess.
• Water ratio. Start with 8 parts water to 1 part rice for a classic consistency. Adjust to 6:1 for thicker or 10:1 to 12:1 for thinner congee. Stovetop cooking loses water to evaporation, so keep extra hot water handy to top up as needed. Sealed methods (slow cooker, pressure cooker) retain water, so use the exact ratio you want.
• Cooking technique. The key is low, slow, gentle heat. Bring to a boil first, then reduce to the lowest simmer possible — the surface should barely move. Stir occasionally (every 15 minutes on the stovetop) to prevent sticking and scorching at the bottom, which will ruin the flavor. The longer and gentler the cooking, the smoother the congee.
• Storage. Plain congee keeps for 3 to 4 days in an airtight container in the refrigerator. Congee with meat or seafood should be consumed within 2 days. Congee thickens considerably as it cools — this is normal and simply means you will need to add water or broth when reheating.
• Reheating. Reheat gently on the stovetop over low heat, stirring frequently and adding water or broth to reach the desired consistency. Avoid high heat, which can scorch the bottom. Microwave reheating works in a pinch but stir halfway through and cover loosely to prevent splattering.
• Adding herbs. When adding dried herbs (chen pi, lily bulb, lotus seeds, longan), soak them first for 15 to 30 minutes to soften and clean them. Hard dried ingredients go in at the beginning with the rice. Delicate ingredients like goji berries go in during the last 5 to 10 minutes to preserve their color and texture.

How to Customize Your Congee

Once you understand the basic formula, congee becomes endlessly customizable. The traditional approach is to think in terms of a base plus additions:

• The base: Rice (white short-grain is standard) cooked with water at an 8:1 ratio. This is your foundation. You can modify the base by mixing in millet, glutinous rice, brown rice, or other grains.
• The additions: Choose 1 to 3 additional ingredients based on your wellness goal. The ten recipes above demonstrate the most common and well-tested combinations, but you can mix and match. For example: yam + red dates for spleen and blood; ginger + brown sugar for warming; lily bulb + lotus seeds for calming.

Seasonal adjustments: TCM is deeply seasonal, and congee should follow the rhythm of the year. In winter, favor warming, tonifying congees (ginger and brown sugar, red date and longan, six-ingredient spleen). In summer, favor cooling, heat-clearing congees (mung bean, carrot and corn). In autumn, favor moistening congees (lily bulb and lotus seed, goji and black sesame) to counter the season's dryness. In spring, favor gentle liver-supporting congees (goji-based recipes). For seasonal guidance, see our winter wellness guide and summer cooling teas guide.

Condition-specific modifications: If your primary concern is digestion, the yam, tangerine peel, and six-ingredient congees are most relevant — see also our TCM for digestion guide. For sleep, the red date and longan, lily and lotus, and goji and black sesame congees are traditional choices — see our foods for better sleep guide. For recovery from illness, start with plain white rice congee and gradually add gentle ingredients as strength returns — see our stomach flu recovery guide.

When to See a Doctor

The congees and practices in this article are complementary wellness traditions, not medical treatments. The symptoms that motivate people to seek out medicinal congee — digestive discomfort, insomnia, fatigue, dizziness — can sometimes indicate serious underlying conditions that require medical diagnosis and treatment. You should see a healthcare provider if you experience any of the following:

• Persistent or severe abdominal pain, or digestive symptoms that last more than a few weeks
• Unexplained weight loss, fever, or night sweats
• Blood in stool or vomit, or black tarry stools
• Chronic insomnia that significantly affects daily functioning
• Severe or persistent dizziness, palpitations, or shortness of breath
• Symptoms of anemia (extreme fatigue, pallor, weakness) — which "blood deficiency" in TCM may overlap with, but which require medical evaluation
• Any new, persistent, or worsening symptoms

If you have diabetes, be especially cautious: white rice congee has a high glycemic index and can cause rapid blood sugar spikes. Consider using brown rice, reducing the rice-to-water ratio, and always adding protein and fiber to slow absorption. Consult your healthcare provider or a registered dietitian for personalized guidance. If you take medication — especially blood thinners (goji berries, ginger, and some other ingredients may interact) or blood sugar medication — speak with your doctor before making regular use of medicinal congees. For more on food-therapy foundations, see our spleen health guide and digestion guide.

The Bottom Line

In Traditional Chinese Medicine, congee is more than a food — it is a philosophy of healing made edible. The slow, patient transformation of rice and water into a warm, soft, easily absorbed porridge embodies the TCM belief that the gentlest, most sustained nourishment is often the most powerful. Congee does not force the body; it supports it. It does not overwhelm the Spleen and Stomach; it rests and strengthens them. And through the tradition of yi zhou — medicinal congee — it allows specific therapeutic ingredients to be absorbed in the gentlest possible way, woven into the daily rhythm of eating.

The ten recipes in this guide cover the most common wellness needs that TCM food therapy addresses: from plain white rice congee for digestive rest, to red date and longan for blood and sleep, to mung bean for summer heat, to the comprehensive six-ingredient spleen congee for broad daily support. Each is matched to a specific pattern and season. Together, they represent a flexible, gentle toolkit for everyday wellness — but they are traditions, not treatments, and they work best when matched to the individual, used consistently over time, and never substituted for medical care when it is needed.

Perhaps the deepest lesson of congee is one of patience. There are no shortcuts to a properly made congee — it requires time, low heat, and attention. In a culture of fast food and faster solutions, the simple act of tending a pot of simmering rice for an hour or more is itself a practice of slowing down, of caring for the body through attention rather than intervention. That, as much as any ingredient, may be the true medicine of congee.

Frequently Asked Questions

What is the best ratio of water to rice for congee?

The most common water-to-rice ratio for a classic, creamy congee is 8 to 1 (eight cups of water to one cup of rice). For a thinner, soupier congee, use 10 to 12 cups of water per cup of rice. For a thicker, porridge-like consistency, use 6 cups. The ratio also depends on cooking method: stovetop simmering loses more water to evaporation, so you may need slightly more water, while a sealed slow cooker or Instant Pot retains all the water. Start with 8:1 and adjust to your preference over time.

Can I make congee in a rice cooker or Instant Pot?

Yes, both work well. Many rice cookers have a dedicated congee or porridge setting that uses a lower temperature for a longer period. For an Instant Pot or pressure cooker, cook on high pressure for 20 to 30 minutes with a natural pressure release, using a ratio of about 8 cups of water to 1 cup of rice. The pressure method produces a very smooth, creamy result in a fraction of the stovetop time. Be careful not to overfill the pot, as congee expands and can clog the pressure valve.

Is congee good for an upset stomach?

In TCM, plain white rice congee is one of the most commonly recommended foods for an upset stomach, digestive weakness, or recovery from illness. Its soft, warm, easily digestible nature is gentle on the Spleen and Stomach, and the starch in the rice is soothing to the digestive tract. This aligns with the modern practice of eating bland, easily digestible foods during gastrointestinal recovery. Plain congee (without heavy additions) is the most appropriate choice when the stomach is upset. These statements have not been evaluated by the FDA. Persistent or severe digestive symptoms require medical evaluation.

Which type of rice is best for making congee?

White short-grain or medium-grain rice is the most traditional and produces the creamiest congee, because these varieties are higher in starch and break down readily during long cooking. Jasmine rice is also commonly used and adds a pleasant fragrance. Long-grain rice (like basmati) produces a less creamy result because it stays more separate. For added nutrition, you can mix in small amounts of brown rice, millet, or other grains, but these take longer to soften. Many cooks also add a pinch of salt and a few drops of oil to the rice before cooking to help the grains break down.

How long does congee last in the refrigerator?

Plain congee will keep for 3 to 4 days in an airtight container in the refrigerator. Congee with added ingredients like meat or seafood should be consumed within 2 days. Congee thickens considerably as it cools, so you will likely need to add water or broth when reheating to restore the desired consistency. Reheat gently on the stovetop over low heat, stirring frequently. Plain congee can also be frozen for up to 2 months, though the texture may change slightly upon thawing.

Can I eat congee every day?

Yes, plain congee is gentle enough for daily consumption and is a traditional breakfast staple in many parts of China. However, plain white rice congee is relatively low in protein and fiber, so it should not be the only food you eat. Add protein (eggs, fish, lean meat), vegetables, and a source of healthy fat to make it nutritionally complete. If you have diabetes or are managing blood sugar, be aware that white rice congee has a high glycemic index; consider using brown rice or adding protein and fiber to slow the absorption. Consult your healthcare provider or a registered dietitian for personalized dietary guidance.