Congee & Porridge
Mulberry, Black Bean, Goji and Black Rice Congee
Traditionally used to nourish the kidneys, support hair health and ease fatigue
Why people make this congee
In Chinese food therapy, mulberry is considered one of the great “kidney-nourishing fruits,” traditionally associated with easing fatigue, supporting memory, calming a restless mind and encouraging healthy, dark hair. When fresh mulberries are in season they arrive sweet, slightly tart, and deeply purple-black — a sign of the very anthocyanins that make them so valued. Paired with black soybeans, goji berries and black rice — all foods that share a similar traditional reputation — this congee becomes a gentle but substantial one-pot meal that Bro Niu recommends for anyone feeling run-down, experiencing early greying, or recovering from illness.
The congee is mild in nature. Fresh mulberries are slightly cooling, so if you tend to feel cold easily, use the dried variety and you will find the overall balance more agreeable.
Who it suits / who should be cautious
- Well suited to people who feel fatigued or weak after illness, experience mild dizziness, notice early greying of hair, or have poor concentration
- Also traditionally considered helpful for those with mild anaemia or in the early stages of age-related decline in kidney vitality
- Fresh mulberries are slightly cooling in nature; people with a cold constitution or loose stools should use dried mulberries and limit portion size
- This congee has a gentle moistening effect, so those with very loose stools should eat modest amounts
Why these ingredients (the food-therapy logic)
- Mulberry (sang shen zi): Traditionally regarded as nourishing to both the liver and kidney, and associated with calming nerves, supporting sleep and darkening hair
- Black soybean (qing ren hei dou / Glycine max var.): A classic food-therapy item for kidney support and blood nourishment; the black skin is believed to add an extra tonic quality
- Goji berry (gou qi zi / Lycium barbarum): Widely used across Chinese herbal cooking to support the liver and kidneys, and to nourish the eyes and blood
- Black rice (hei mi): Rich in anthocyanins (the pigments giving it its deep colour); traditionally used to support kidney vitality and strengthen overall constitution
Ingredients (2–3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Dried mulberries (sang shen zi) | ~18 g | Fresh mulberries ~75 g also work; dried black variety preferred |
| Black soybeans, green kernel | ~37 g | Rinse well before soaking |
| Goji berries | ~11 g | Rinse and soak briefly |
| Black rice | ~75 g | Can be black glutinous or black brown rice |
| Water | ~1.75 litres | Approximately 7 Chinese soup bowls |
Method
- Rinse the mulberries and goji berries, then soak briefly in cold water.
- Rinse the black soybeans and black rice together, then soak in cold water for 1 hour.
- Bring 7 bowls of water to a boil in a pot.
- Add all ingredients — mulberries, soybeans, goji berries and black rice — and bring back to a rolling boil.
- Reduce heat to medium-low and cook, partially covered, for about 1.5 hours until the rice is very soft and the congee has a creamy consistency.
- Serve warm, eating both the liquid and the grains.
Bro Niu’s tips
Fresh mulberries give a better flavour and are considered more potent, so use them whenever they are in season. Out of season, dried mulberries from a Chinese herb shop work fine — aim for the black-skinned variety, which is thought to have the strongest tonic quality. If your local market carries black glutinous rice and black brown rice, either works; I personally prefer black brown rice. This congee is gentle enough to eat regularly. For ear ringing associated with kidney deficiency, fatigue or poor sleep, Bro Niu says consistent use over several weeks is what makes a difference — a single bowl here and there is enjoyable but patience is the real ingredient.
Community questions answered (selected)
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Q (Joanna, reader): Can dried mulberries substitute for fresh ones, and if so, how much should I use? The season has passed and I cannot find fresh ones. Bro Niu: Yes, dried mulberries work fine. Use about 5 qian (roughly 18 g). Go for the darkest black ones — they are the most nourishing.
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Q (May May, reader): Are fresh mulberries cold in nature? Where can I buy dried mulberries? Bro Niu: Fresh mulberries are slightly cooling. Dried mulberries are available at Chinese herb shops.
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Q (Sandra, reader): Is the black rice the same as black glutinous rice? Bro Niu: Black glutinous rice or black brown rice both work fine. I personally use black brown rice.
Published December 11, 2015 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
