Rice & Staples
Pumpkin Herb Rice
Traditionally a wholesome rice favoured by those managing blood sugar
Why people make this rice
Pumpkin rice started life as humble farmhouse fare for lean times, but Bro Niu points out it is genuinely good for you — especially for over-fed middle-aged folks and people watching their blood sugar. Pumpkin is sweet and warm in nature and traditionally associated with supporting the centre and boosting the qi; modern study notes it contains cobalt and other substances and is favoured by those managing blood sugar. Finished with a scatter of parsley, it makes a wholesome, comforting bowl.
Who it suits / who should be cautious
- Suits middle-aged eaters, people managing blood sugar, and anyone wanting a wholesome, homely rice. The source notes pumpkin is also valued by those watching cardiovascular, nerve, kidney and eye health.
- A balanced dish rather than a remedy — if you are managing diabetes, keep portions sensible and follow your doctor’s guidance. Long, pale-fleshed pumpkins are less sweet and are the source’s pick for regular eating by those minding blood sugar.
Why these ingredients (the food-therapy logic)
- Pumpkin (nan gua): sweet and warm; traditionally associated with supporting the centre, boosting qi and easing inflammation, and favoured by people managing blood sugar.
- Parsley (xiang cao / yang yan sui): the Western culinary herb (Petroselinum crispum); per the source, a natural “kidney cleanser” said to help clear kidney waste.
- Clear chicken broth and white rice: make the rice fragrant and satisfying.
Ingredients (2 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Pumpkin | 4 liang (~150 g) | Peeled, diced |
| White rice | 1 cup | Cooks to about 2 bowls |
| Clear chicken broth | 1 bowl | |
| Dried parsley flakes | 2 tsp | Scattered on at the end |
Method
- Peel the pumpkin, take the flesh and dice it. Rinse the rice and cook it with the clear chicken broth plus water.
- Heat a little oil and stir-fry the pumpkin dice until fragrant.
- Fold the pumpkin into the rice just as it finishes cooking.
- When the rice is done, dish up and scatter the parsley flakes over the top.
Bro Niu’s tips
Parsley (the source uses the English “parsley,” also called Western coriander / yang yan sui) is sold in supermarkets. Per the source, it is a natural kidney cleanser said to help clear kidney waste, so it is worth adding to everyday rice, pasta or noodles. Long, pale-fleshed pumpkins are less sweet and a good regular choice for people minding their blood sugar.
Community questions answered (selected)
- Q (Wan Mei po): Can parsley be added to rice every day? Bro Niu: Parsley is a kidney cleanser — you can add a little to your rice, or to pasta and macaroni, every day.
- Q (A Si): Is there any difference between orange-skinned and dark-green-skinned pumpkin? Bro Niu: There are many pumpkin varieties; orange-skinned and dark-green-skinned have no difference in food-therapy value. The longer-shaped ones are milder in sweetness and suit people managing blood sugar for regular eating.
- Q (scruffy): My father has diabetes, psoriasis and kidney stones, and many soup ingredients clash — is there a suitable soup? Bro Niu: Psoriasis is an immune issue, so avoid casually taking immune-boosting herbs in case symptoms flare. For the diabetes and kidney stones, you can often use Chinese yam, corn, carrot, barley and red dates in a lean pork soup to help with blood sugar and to clear and pass water; it also helps the psoriasis, and can be drunk regularly.
Published September 15, 2011 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
