Congee, or rice porridge, is a heartwarming dish made by simmering rice in water or broth until it reaches a smooth, creamy consistency. This dish is of significant cultural importance in many Asian countries, and each region has variations and traditions. The long cooking process breaks down the rice, making it gentle on the stomach and ideal for people with digestive issues or recovering from illness. Congee is a versatile dish that can be made more nutritious by adding vegetables and beans. Depending on the ingredients, it can be a good source of vitamins, minerals, and fiber. Its warm and smooth texture makes it an excellent choice for a relaxing meal at any time of the day. You can customize it using broths, vegetables, spices, and toppings.
My recipe is for a comforting congee made with pearl barley (2) (5)and mung beans; adding fresh moringa leaves,(8) (9)(10)carrots, and onions is even better. Barley is significantly higher in protein and fiber than rice. This makes barley congee a more filling and satiating option, helping manage weight and promoting gut health. Barley is a good source of vitamins and minerals like magnesium, selenium, and B vitamins. These nutrients contribute to various bodily functions like bone health, immune function, and energy production. Moringa leaves are packed with vitamins A, C, and iron, contributing to strong immunity, healthy vision, and iron absorption. Moringa contains powerful antioxidants that fight free radicals and reduce inflammation, promoting overall health and well-being. Carrots are a vibrant source of beta-carotene, converted into vitamin A in the body, crucial for healthy vision, skin, and immune function. Carrots provide dietary fiber, aid digestion, promote gut health, and contribute to satiety. Carrots contain antioxidants like lutein and zeaxanthin, protecting cells from damage and supporting eye health. Onions are a good source of prebiotics, which nourish gut bacteria and promote a healthy digestive system. They also offer dietary fiber for improved digestion and gut health. Adding moringa, carrots, and onions to your barley congee significantly boosts its nutritional value, making it a delicious and health-conscious meal. You can customize your congee with other vegetables, spices, and protein (tofu/beans) sources for an even more nutrient-rich and flavorful experience! Enjoy this savory and nutritious congee as a comforting breakfast, a satisfying lunch, or a light and healthy dinner. With its impressive blend of ingredients and health benefits, it's a recipe that nourishes both your body and your taste buds!
Serves – 3
Preparation time – 15 mins
Cooking time- 35 mins
Total time – 50 mins
Ingredients
Pearl barley - ½ cup
Mung bean - ¼ cup (skinned/whole)
Vegetable broth or water - 4 cups
Onion- 1 medium (chopped)
Ginger – ½ inch (minced)
Garlic- 2 cloves (minced)
Carrots - diced
Moringa leaves- 2 cups (fresh)
Soy sauce or tamari – 1 Tbsp
Pepper – ½ tsp
Salt - to taste
Directions
Rinse barley and mung beans and soak for an hour.
2. Combine the rinsed pearl barley, mung beans, and 4 cups of water/vegetable broth in an instant pot. Add salt and let it cook on high pressure for 25 mins. You can also use a stovetop pressure cooker and cook up to 4 whistles. If cooking in a pot, allow the barley and mung beans to simmer for 45 minutes at medium-low flame, stirring occasionally, until it reaches a porridge-like consistency. Add more broth or water as needed if the congee becomes too thick.
3. Heat 1 tbsp of oil over medium heat in a separate skillet. Add the minced ginger and garlic, and sauté for 1-2 minutes until fragrant. Add onion and Saute for 5 mins.
4. Add the diced carrots to the skillet and cook for another 2-3 minutes until they soften.
5. Stir in the moringa leaves and continue cooking for 2-3 minutes until the leaves are wilted. Add salt, pepper, and soy sauce and stir it.
6. Add vegetables and moringa leaf stir fry to the cooked barley congee. Mix it uniformly. Cover for 5 mins to let the flavor meld together.
7. Serve the barley congee hot, garnished with your choice of toppings, such as sliced green or pickled onion /chili.
References
On the origin and domestication history of Barley (Hordeum vulgare) - PubMed (nih.gov)
Lipids significantly reduced by diets containing barley in moderately hypercholesterolemic men - PubMed (nih.gov)
Consumption of whole grains and cereal fiber and total and cause-specific mortality: prospective analysis of 367,442 individuals - PubMed (nih.gov)
Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease - PubMed (nih.gov)
Germinated barley foodstuff increases fecal volume and butyrate production at relatively low doses and relieves constipation in humans - PubMed (nih.gov)
Influence of whole grain barley, whole grain wheat, and refined rice-based foods on short-term satiety and energy intake - PubMed (nih.gov)
Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease - PMC (nih.gov)
Moringa oleifera: A review on nutritive importance and its medicinal application - ScienceDirect
A review of properties, nutritional and pharmaceutical applications of Moringa oleifera: integrative approach on conventional and traditional Asian medicine | Advances in Traditional Medicine (springer.com)