Congee & Porridge
Longan, Red Date & Black Rice Congee
traditionally used to nourish blood, support kidney health, and aid recovery from anemia or post-menstrual fatigue
Why people make this congee
Bro Niu discovered this congee while preparing a photo shoot for his book on healthy ageing. He had bought black rice — an ingredient he does not use all that often — and was pleasantly surprised by how beautifully it cooks up into a rich, slightly nutty, naturally coloured porridge.
Black rice is not just visually striking. It is rich in anthocyanins (the same purple pigments found in blueberries) and flavonoids, both of which have well-established antioxidant properties. These compounds are associated with reducing inflammation, supporting healthy blood pressure, and protecting blood vessel integrity. Combined with longan flesh and red dates — two of the most popular blood-nourishing foods in Chinese culinary tradition — this congee becomes a powerful restorative for anyone dealing with fatigue, pallor, or blood deficiency.
Who it suits / who should be cautious
- Particularly suitable for people with anemia, persistent tiredness, or a pale complexion
- Excellent for women after their menstrual period as a replenishing tonic
- Also suitable for older adults looking for a gentle, nourishing daily staple
- Longan flesh (yuan rou / gui yuan rou) is warming and considered stimulating to the uterus — pregnant women should avoid it and substitute other blood-nourishing ingredients
- Black rice benefits most from pre-soaking: soak for at least 4 hours (or overnight) before cooking, and retain the soaking water to preserve the anthocyanins
Why these ingredients (the food-therapy logic)
- Black rice (hei mi): Rich in anthocyanins and flavonoids; associated in food therapy with nourishing yin and the kidneys, warming the liver, improving eyesight, and supporting blood circulation; the purple-black colour is associated with kidney support in the five-element system
- Dried longan flesh (yuan rou): A warm, sweet fruit known for nourishing blood and calming the mind; traditionally used to address heart blood deficiency with symptoms of insomnia, palpitations, and forgetfulness; avoid during pregnancy
- Red dates (hong zao): One of the most widely used blood and qi tonics; supports spleen function, calms the mind, and adds a natural sweetness that makes the congee more appealing
Ingredients (2–3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Dried longan flesh (yuan rou) | 5 qian (~18 g) | Rinse before use |
| Red dates (hong zao) | 8 pieces | Pit and slice |
| Black rice (hei mi) | 2 liang (~75 g) | Rinse; soak in water for at least 4 hours |
Method
- Rinse the black rice and soak in cold water for at least 4 hours (or overnight). Do NOT discard the soaking water — it contains the anthocyanins and should be used for cooking.
- Pit and slice the red dates. Rinse the longan flesh.
- Place all ingredients (including the black rice soaking water) into a rice cooker or pot.
- Add enough additional water to achieve your preferred congee consistency — start with enough to cover all ingredients by about 3–4 cm.
- Cook until the rice is completely soft and the congee is thick and creamy. In a rice cooker, use the porridge setting; on the stovetop, simmer gently for about 1 hour, stirring occasionally.
- Serve warm; eat as a meal or substantial snack.
Bro Niu’s tips
The key to good black rice congee is patience with the soaking. Because black rice has a tougher outer bran layer, it takes much longer to soften than white rice. Soaking for 4 hours (or overnight) shortens the cooking time considerably and ensures a smooth, creamy texture. Always keep the soaking water — the beautiful dark purple colour is the anthocyanin, and you want every bit of that in your bowl. The congee keeps well in the fridge for 1–2 days and can be gently reheated.
Community questions answered (selected)
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Q (reader, 牛哥): Black rice is very hard to cook soft. What is the best method? And does long cooking destroy the anthocyanins? Bro Niu: Rinse the rice, then soak in cold water for at least 4 hours before cooking into congee. Be sure to cook it together with the soaking water — this way the anthocyanins will not be lost.
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Q (嘉嘉妈妈): My 18-year-old daughter experiences vomiting, stomach cramps, and dizziness on the first day of her period every month. Is there a food therapy approach? Bro Niu: You can try simmering perilla leaf (zi su ye) 3 qian, fresh ginger 3–4 slices, and brown sugar to taste in 4 bowls of water down to 2 bowls. Drink in two portions throughout the day. This helps warm the uterus, ease cramping, and relieve nausea. Start on the first day of the period; repeat for 3 consecutive days.
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Q (匿名): Blood pressure is quite high at 160. Celery and red date water has not helped much. What else can I try? Bro Niu: Try hawthorn (shan zha) 3 qian, dry-fried cassia seeds (chao jue ming zi) 3 qian, and chrysanthemum (ju hua) 3 qian, simmered in 4 bowls of water down to 2 bowls, drunk daily for 1 week. You can also steep these as a tea and keep refilling. Please continue with your dietary changes.
Published September 26, 2019 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
