Congee with Vegetables
Congee is a rice soup that’s cooked for a very long time to help break it down.
Asians eat it a lot, especially when they’ve got gut issues or are trying to improve their health. As it’s easy to digest, and may help improve nutrient absorption, it’s a really good for babies, people with gastro-intestinal complaints, and people with or recovering from a chronic illness.
Think of it as an Asian chicken noodle soup!
In Asian countries it’s eaten in the morning (as they believe it improves energy and circulation) but it is also eaten late at night as it’s thought to help improve sleep.
If you don’t have any bone broth or stock, to cook the rice in for congee, you can cook it in water and add miso (fermented soy bean).
A general rule is to use 1 cup rice to 6 cups water/stock (or bone broth).
Makes 6-8 servings
Ingredients:
- 2 cups uncooked brown or white rice (white is better for those with poor digestion)
- 1 strip of Kombu seaweed
- 2 Tblespns of coconut oil (can use Ghee instead, unless dairy free)
- 12 cups vegetarian “bone broth” or meat bone broth or chicken stock. Using a bone broth will enahnce the health benefits of the congee.
- 1 thumb-sized piece of ginger, finely chopped or grated
- turmeric root, grated
- 2 carrots, chopped fine
- ½ cup shiitake (or any variety) mushrooms, chopped and lightly sauteed – omit if following FODMAP’s
- 1 cup of kale/swiss chard/spinach/cabbage, finely chopped (only use common or red cabbage if following FODMAP’s)
- 2 tbsp tamari sauce
- 1 small bunch spring onions, roughly chopped (only use the green part or omit altogether, if following FODMAP’s
- bunch coriander, to garnish
To make this a vegetarian dish- use vegetarian “bone broth” and add 1-2 cups of mung and/or adzuki beans – which can be added at the beginning with the rice.
To add more nourishment and protein, add tofu, a soft-boiled egg, prawns, fish, or a chicken leg.
Adding sautéed shitake mushrooms and miso will enhance immune support.
Directions:
Cook the rice in the slow cooker for as long as you can, 3 hours minimum, up to 12, topping up with liquid as needed. During the last hour of cooking, add the ginger, turmeric, carrots, greens and tamari. When cooked, garnish with spring onions, tofu, sauteed mushrooms and coriander.
Image courtesy of Keerati at FreeDigitalPhotos.net
Trackbacks/Pingbacks