Congee with Vegetables

Congee with Vegetables is a comforting rice porridge dish originating from Chinese cuisine, where rice is slowly simmered until it breaks down into a creamy, smooth base. It is typically mixed with a variety of finely chopped or diced vegetables such as carrots, corn, peas, and leafy greens, creating a simple yet nourishing meal. This dish is widely enjoyed across East and Southeast Asia as a staple for breakfast, light dinners, or as a soothing option during recovery.

🍽️ Nutrition at a glance

This dish is primarily high in carbohydrates from the rice, with a moderate amount of fiber and vitamins from the added vegetables, while being generally low in fat and protein unless additional ingredients like eggs or lean meats are included. A typical serving provides a good source of energy, along with essential nutrients like vitamin A, potassium, and B vitamins, and roughly ranges from 150 to 250 calories per serving depending on portion size and specific vegetables used.

Nutrition breakdown

Calories	120 kcal
Protein	3 g
Carbs	22 g
Fat	2 g
Fiber	2 g
Sugar	1 g
Sodium	300 mg
Potassium	150 mg
Iron	1.5 mg
Calcium	20 mg
Magnesium	15 mg
Phosphorus	40 mg
Vitamin B1 (Thiamin)	0.1 mg
Vitamin B3 (Niacin)	1.5 mg
Folate	30 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, congee is often regarded as a 'healing food' in many Asian traditions, frequently served to the sick, elderly, or young for its gentle digestibility and hydrating properties. Nutritionally, the slow cooking process breaks down the rice starches, making it easier to absorb and helping to soothe the digestive system, which is why it's a common choice for comfort and recovery.