Finding balance through food is one of the foundational pillars of Traditional Chinese Medicine (TCM). When the weather turns warm or when you feel your body holding onto excess internal heat, adjusting your diet is a simple and effective way to restore harmony.
I was very excited about this weekends workshop and as one of the participants has requested a recipe during the workshop I’d thought it would be nice to share it with all of you. So here’s a breakfast (or actually all day) congee. This is one that my dad used to make. I didn’t like it when i was a kid. But later growing up and learning about the benefits and ingredients this is definitely one of my favorite.
It’s one of the most classic, soothing dishes you can prepare, the Millet and Mung Bean Congee (Cháo/ Che Đậu Xan or Siu Mai Luk Dau Zuk). This cooling porridge is a staple in TCM dietary therapy. It is highly valued for its ability to clear heat, strengthen digestion, and gently detoxify the body without overburdening the system. And also very low calorie, so you can eat a lot of it.
The Health Benefits of Millet and Mung Beans
In TCM, food is medicine. Every ingredient in this congee serves a specific therapeutic purpose for your internal landscape:
Clears summer heat and toxins: Mung beans have a naturally cold thermal nature. They are expertly used to clear heat, reduce inflammation, and resolve toxicity in the body.
Soothes the stomach and intestines: The soft, porridge-like consistency is incredibly gentle on the gastrointestinal tract, making it easy to digest and absorb.
Supports the Spleen and digestion: Millet is considered a supreme grain for nourishing the Spleen and Stomach Qi. It provides grounding, earthy energy that helps build a strong digestive foundation.
Mildly diuretic and anti-inflammatory: The combination of these ingredients helps promote healthy fluid metabolism, gently flushing out excess water and dampness.
Recipe TCM Mung bean millet congee
Ingredients (Serves about 4)
Millet: 60 gram
Mung beans: 45 gram
Water: 1.4 liter
Optional additions for flavor and nourishment: * A handful of goji berries, red dates. A small amount of rock sugar, a drizzle of honey, or a natural sweetener like coconut blossom sugar to keep the overall sugar content low while still adding a pleasant touch of sweetness. Because the congee is very light you can additional add oatmeal to the base as well. For the savoury version replace water with broth and a pinch of salt and pepper to your taste.
Step-by-Step Instructions
Prepare the mung beans Rinse the mung beans thoroughly. To help them soften and significantly speed up the cooking time, soak them in water for 2 to 4 hours prior to cooking.
Rinse the millet Rinse the millet and the soaked mung beans under cold water until the water runs completely clear.
Start the boil Bring the 6 to 7 cups of water or about 1,4 L together with mung beans to a boil. Let it cook for 15-20 minutes under medium heat.
Add the millet Carefully add the rinsed millet to the boiling water. Stir the mixture well to ensure the grains do not stick to the bottom of the pot.
Simmer and reduce Lower the heat to medium-low and let the congee simmer gently for 40 to 50 minutes. Stir occasionally to maintain a smooth texture. If the porridge becomes too thick for your liking, simply stir in a little extra hot water until you reach your desired consistency.
Incorporate flavors In the final 10 minutes of simmering, you can add your optional ingredients. Sweet option: Toss in the goji berries and the sweeteners mentioned above. Savoury option: You can a pinch of salt, bouillon broth or chicken stock powder to make it savory and serve it with savory toppings. Serving Suggestions You can eat it as a breakfast or dessert. Or serve it savoury with proteins of choice.
This versatile congee can be served warm or chilled, depending on the season and your body’s current needs. Enjoy it as a comforting breakfast to wake up your digestive system, a light lunch, or a gentle detoxifying meal during hot weather to keep your internal Fire element in check.
Looking for more personalized ways to support your digestion and holistic health? Whether you are dealing with digestive stagnation or simply want to align your lifestyle with the seasons, acupuncture can help restore your natural balance. Make an appointment for acupuncture at my clinic in Amsterdam East.
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Acupuncture in Amsterdam East
My clinic is located in the Eastern Docklands (Oostelijk Havengebied), centrally situated between Java Island and Amsterdam Central Station.
Public Transport: Bus 43 and tram 26 stop just a 5-minute walk from the clinic.
Car: There is a lot of parking available nearby in the De Loodsen or Withoedenveem parking garages.