Congee

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Congee = a simple rice porridge (like an Asian “rice soup”) that’s super easy to digest and great when digestion is tender (post-gastritis, low appetite, illness recovery, Vata flare, etc.).

Basic congee (stovetop)

Ratio: 1 part rice : 8–10 parts water (or broth)

Ingredients

  • 1/2 cup white jasmine rice (or basmati)
  • 4–5 cups water (use 5 for very soft)
  • Pinch of salt (optional)

Steps

  1. Rinse rice until water runs mostly clear.
  2. Add rice + water to a pot. Bring to a boil.
  3. Reduce to a very gentle simmer, partially covered.
  4. Simmer 45–60 min, stirring occasionally, until creamy.
  5. Add more hot water if you want it thinner.

“Digestion-support” congee (Ayurveda-friendly)

Add at the end (so it stays gentle):

  • 1–2 tsp ghee (especially for Vata/dryness)
  • 1/4 tsp fresh grated ginger or a thin ginger slice simmered in the pot (skip if very Pitta-hot)
  • Pinch of cumin + coriander (soft digestive support)
  • Optional: a pinch of turmeric (if tolerated)

Gentle add-ins (choose 1–2)

  • Soft-cooked carrot or zucchini
  • Shredded cooked chicken or mung dal (very small amount at first)
  • Stewed apple/pear version (sweet congee) with a pinch of cardamom + ghee

When digestion is irritated (burning/acidic)

Keep it very plain:

  • Rice + water only, then a little ghee (if tolerated)
  • Avoid: lots of garlic, onions, chili, black pepper, vinegar, tomato, heavy broth, big protein portions

Your goal: healing gastritis, weight loss, postpartum, sick-day, etc. Tailor a congee version + toppings list for that exact situation below.

Congee for gastritis (soothing, low-acid)

Goal: coat + calm, minimize/acid

Base

  • 1/2 cup white jasmine or basmati rice
  • 5–6 cups water (make it extra soft)
  • Simmer 60–75 min

Add at the end

  • 1–2 tsp ghee (or a drizzle of olive oil if ghee bothers you)
  • Pinch coriander + cumin (optional, tiny)
  • Optional: 1–2 Tbsp very soft cooked zucchini or carrot

Avoid (for now): ginger/black pepper/chili, garlic/onion, citrus, vinegar, tomato, coffee, heavy broth, big protein portions.

Congee for weight loss (lighter, higher fiber/protein)

Goal: keep it filling but not heavy; support metabolism

Base

  • 1/3 cup brown rice or 1/4 cup rice + 2 Tbsp steel-cut oats
  • 5–6 cups water or light broth
  • Simmer 60–90 min (until creamy)

Add during simmer

  • 1 tsp fresh grated ginger
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • Optional: pinch turmeric + pinch black pepper

Add at the end (choose 1 protein + 1 veg)

  • Protein: 1/4–1/2 cup mung dal (cooked) or shredded chicken or soft tofu
  • Veg: handful spinach, mushrooms, zucchini, or cauliflower rice stirred in to warm through

Keep fats minimal: 1 tsp ghee max (or skip).

Congee for a sick day (cold/flu comfort)

Goal: hydration + warmth + easy calories

Base

  • 1/2 cup white rice
  • 5–6 cups broth (chicken or veg) + extra water as needed
  • Simmer 60 min

Add during simmer

  • 3–5 thin slices ginger
  • Optional: 1–2 smashed garlic cloves (skip if reflux/gastritis)

Finish

  • Shredded chicken or soft tofu
  • Sliced scallion (if tolerated)
  • Optional: squeeze of lemon only if it doesn’t trigger reflux

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