Arrowhead Congee
Arrowhead Congee, also known as 'Cí Gēn' or 'Arrowhead Porridge', is a traditional Chinese rice porridge made by simmering rice with sliced arrowhead corms (a type of aquatic tuber) until soft and creamy. It typically includes ingredients like ginger, green onions, and sometimes dried shrimp or pork for added flavor. This comforting dish is particularly popular in southern China, especially in Guangdong and Fujian provinces, and is often enjoyed during cooler months.
🍽️ Nutrition at a glance
Arrowhead Congee is primarily a high-carbohydrate dish due to the rice and arrowhead tubers, which provide energy and dietary fiber. It is low in fat and moderate in protein if lean meat or seafood is added, and it offers key nutrients like potassium, vitamin B6, and manganese from the arrowhead, with a rough calorie range of 150-250 per serving depending on ingredients.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 2.5 g |
| Carbs | 22 g |
| Fat | 0.5 g |
| Fiber | 1.5 g |
| Sugar | 2 g |
| Sodium | 150 mg |
| Potassium | 180 mg |
| Phosphorus | 65 mg |
| Magnesium | 25 mg |
| Iron | 1.2 mg |
| Zinc | 0.5 mg |
| Vitamin B1 (Thiamin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.5 mg |
| Folate | 20 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, arrowhead corms are associated with the Chinese New Year, as their name sounds like 'good fortune' in some dialects, symbolizing prosperity. Nutritionally, arrowhead tubers are a unique source of resistant starch, which can support gut health and provide sustained energy release.
