This is a light yet nourishing dish inspired by the principles of Traditional Chinese Medicine (TCM), designed to strengthen digestion, clear internal heat, and transform dampness—perfect for warmer months when the body can become sluggish or overheated. A comforting, warm bowl of congee offers an ideal balance of cooling and digestive-supportive ingredients that help restore harmony within the body.
In TCM, congee is regarded as a quintessential Spleen-strengthening food. The soft, easily digestible rice promotes the production of Qi and enhances digestion, while being gentle on the stomach, making it particularly beneficial for those with weakened digestive systems or those recovering from illness. Corn is known for its ability to drain dampness, which helps regulate fluid metabolism and alleviate the heaviness often caused by excess moisture in the body. Zucchini, a cooling vegetable, is excellent for clearing heat and transforming phlegm, making it ideal for when internal heat can disrupt balance.
The addition of fresh basil serves to move Qi, invigorate the digestive system, and uplift the spirit—particularly useful for reducing feelings of heaviness and stagnation, and adding a refreshing fragrance to the dish.
Nutritionally, this congee is high in complex carbohydrates, fiber, and antioxidants, while also being low in fat. It can easily be adapted to suit various dietary needs: it’s naturally gluten-free and vegan when using vegetable broth and skipping animal-based protein. For those seeking additional protein, options like shredded chicken, tempeh, or a poached egg can be added to create a more substantial, hearty meal.
Whether enjoyed as a breakfast, light lunch, or healing dinner, this Summer Congee offers a perfect balance of flavors and nutritional benefits that support digestive health, fluid balance, and emotional well-being.
Ingredients (Serves 3–4):
- ½ cup jasmine or short grain rice
- 5 cups water or light vegetable broth
- 1 ear of corn, kernels removed
- 1 small zucchini, diced
- 1–2 tablespoons fresh basil, chopped
- ½ teaspoon salt (adjust to taste)
- Optional: ½ cup shredded cooked chicken or tempeh cubes
Instructions:
- In a large pot, combine rice and water. Bring to a boil, then reduce to a low simmer.
- Simmer gently for 45–60 minutes, stirring occasionally, until rice breaks down into porridge.
- Add corn and zucchini in the last 10–15 minutes.
- Season with salt and stir in basil just before serving.
- Top with optional protein if desired.
Modifications:
- GF: Naturally GF
- Vegan: Use veggie broth, skip animal protein
- Protein Boost: Add shredded chicken, tempeh, or poached egg
- Low Carb: Replace rice with grated cauliflower for a lighter option
