Gorgon Fruit and Lotus Seed Congee
Gorgon Fruit and Lotus Seed Congee is a traditional Chinese sweet porridge, often enjoyed as a nourishing dessert or light meal. It features the starchy, chewy seeds of the Gorgon fruit (also known as fox nut or Euryale ferox) simmered with soft lotus seeds, typically in a sweetened broth. This dish is particularly popular in Jiangnan cuisine and is often served during summer for its cooling properties.
🍽️ Nutrition at a glance
This congee is primarily a source of complex carbohydrates and dietary fiber, with minimal fat and protein. It provides key minerals like potassium and magnesium, and a typical serving contains roughly 150-200 calories.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 3.5 g |
| Carbs | 38 g |
| Fat | 0.5 g |
| Fiber | 4 g |
| Sugar | 12 g |
| Sodium | 15 mg |
| Potassium | 180 mg |
| Magnesium | 45 mg |
| Phosphorus | 70 mg |
| Iron | 1.5 mg |
| Manganese | 0.8 mg |
| Zinc | 0.6 mg |
| Copper | 0.1 mg |
| Selenium | 2.0 µg |
Per 1 bowl (approx. 250 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's prized in Traditional Chinese Medicine for its believed ability to 'nourish the spleen' and calm the mind. Nutritionally, the Gorgon fruit is a unique source of resistant starch, which can act as a prebiotic to support gut health.
