A Guide To Congee: The Benefits Of The Ancient, Gut Healthy, Food Plus How To Make It

One particular benefit is hydration, due to the amount of water absorbed by the rice grains throughout the cooking process. Chicken stock or bone broth, which is the second key ingredient for congee, is also hydrating and provides a rich source of collagen. This protein is required to repair and heal the lining of the GI tract, which can be damaged due to diet and lifestyle stressors. Plus, the easier your meal is to digest—and in the case of congee, that's very easy—the better equipped you are to reap the rewards of any protein and minerals coming in.

Traditional congee requires little more than white rice and animal protein—usually starchy sushi rice and some bone-in chicken parts—and a pot. For a smoother congee, go with a 10:1 ratio of liquid to rice. For a thicker gruel-like congee, go with a ratio of 7:1. I've designed the recipe below for a happy medium. You can simply simmer the rice in water with whole chicken legs or thighs to create your own broth as it cooks, or if you keep homemade bone broth on hand, you can omit the chicken altogether and use a flavorful stock as a base. Same goes for vegetarian versions: Just use a veggie stock and throw in a few whole mushrooms for added umami.

You'll be shocked by how comforting and delicious your congee is with just these three ingredients (water or stock, rice, chicken). But the fun is really in the toppings. Fresh chopped ginger gives you even more digestive gusto, thinly sliced scallions or chives add an oniony undertone, gluten-free tamari or coconut aminos season it further, and dark sesame oil provides a rich nuttiness.