Low FODMAP Congee

I love congee, for myself but also for my patients. Congee is a type of rice porridge that is commonly eaten in China and other parts of Asia. I like to describe it as a hug in a bowl.

It’s especially good for those with chronic illness and gut issues such as IBS, SIBO or IBD. It’s also great for anyone recovering from surgery. Congee is helpful with gut issues because it’s low in fibre, but can be still quite nutrient dense using a quality broth and by adding nutritious toppings.

Congee is just made on a base of stock, which can be vegetarian or meat based. Then the broth is simmered with some white rice for 1 hour. Once it has simmered you can simply add toppings such as sauteed leafy green veggies, sliced green onions or chives, some sliced mushrooms (oyster mushrooms for those on a low FODMAP diet), and some protein such as cooked shredded chicken, a boiled egg or some organic tofu or tempeh.

It’s a simple yet delicious meal and it can be made in batches and kept in the fridge.

Congee

Recipe serves 4.

Congee base:

• 1 cup of jasmine rice (thoroughly washed)

• 1.6 litres of stock / bone broth (vegetarian or chicken); my vegetarian stock recipe is below

• 1 heaped tbsp of minced or finely grated ginger

• 1 clove or garlic minced (omit if sensitive / low FODMAP)

• 1 tbsp olive oil

Congee topping suggestions:

• A drizzle of sesame oil

• A drizzle of tamari or coconut aminos (find at your health food store)

• Buk choy roughly chopped and sauteed gently in sesame oil

• A boiled or fried egg

• Organic pan-fried tofu

• Some shredded roast or poached chicken

• Pan fried shitake or for a low FODMAP option choose oyster mushrooms

• Chopped chives

Method:

• Wash the rice thoroughly and set aside

• Heat olive oil in a large saucepan and add ginger and garlic (if using), gently fry until fragrant (approx 1 minute)

• Add the rice and saute for about 30 seconds

• Pour the stock in, stir and bring to the boil uncovered

• Turn the heat down and simmer gently with the lid on for 1 hour

• Remove from heat and allow to stand for 10 minutes

• Ladle congee into bowls and add your favourite combination of toppings (as noted above)

Vegetarian broth recipe:

• 1 kg carrots chopped

• 4 celery stalks chopped (or 1/2 celery if low FODMAP)

• 1 leek chopped (green section only if low FODMAP)

• 1/4 pumpkin chopped

• 3 star anise

• 2cm cube of ginger

• 1 clove of garlic squashed (omit if low FODMAP)

• 1.7 litres of filtered water (water should cover all the vegetables)

• 1/4 tsp peppercorns

• 1/2 tsp sea salt

• 1 tbsp olive oil

Method:

• Heat olive oil in a large saucepan

• Add garlic and ginger, heat until fragrant

• Slowly add vegetables and saute for about 2 minutes

• Pour water in to cover vegetables, then add the remaining ingredients

• Cover and bring to boil, then turn heat down and simmer gently for about 6 hours

• Strain the ingredients and keep the liquid as a base for congee or soup

This recipe was inspired by fellow UK nutritionist Christine Bailey.