Chinese Eight Porridge, also known as “Laba Congee” or “Eight Treasures Congee,” is a traditional dish often enjoyed during the Laba Festival in China. It’s a nourishing and flavorful porridge that blends various grains, beans, nuts, and dried fruits. Each ingredient brings unique health benefits, making it a wholesome meal.1. IngredientsThe traditional Chinese Eight Porridge includes the following ingredients:Glutinous Rice (Sticky Rice): 50 gramsMillet: 30 gramsRed Beans: 30 gramsMung Beans: 30 gramsBarley: 30 gramsLotus Seeds: 20 gramsPeanuts: 20 gramsDried Red Dates: 20 gramsGoji Berries: 10 gramsDried Longan: 10 gramsRock Sugar or Honey (optional): to tasteWater: 1.5 litersThese ingredients can be customized based on personal preferences or availability, but the core idea is to combine various grains, beans, and fruits to create a balanced and nutritious dish.2. Preparation MethodTo prepare Chinese Eight Porridge:Rinse the Grains and Beans:Wash the glutinous rice, millet, red beans, mung beans, and barley thoroughly under cold water to remove any impurities.Soak the Beans:Soak the red beans, mung beans, and barley in water for 4-6 hours or overnight. This helps to soften them and reduces the cooking time.Cook the Grains and Beans:In a large pot, bring 1.5 liters of water to a boil.Add the soaked red beans, mung beans, and barley, and cook over medium heat for about 30 minutes, stirring occasionally.Add Rice and Lotus Seeds:Add the glutinous rice, millet, and lotus seeds to the pot.Continue to cook for another 20 minutes, stirring frequently to prevent sticking.Add Nuts and Fruits:Add the peanuts, dried red dates, goji berries, and dried longan to the pot.Lower the heat and simmer for an additional 20 minutes or until all the ingredients are tender and the porridge has thickened to your liking.Sweeten (Optional):If you prefer a sweeter porridge, add rock sugar or honey to taste and stir until dissolved.Serve:Serve the porridge warm. It can be enjoyed as a breakfast dish, dessert, or a nourishing snack.
Nutritional DescriptionChinese Eight Porridge is a rich source of energy, protein, vitamins, and minerals. Here’s a breakdown of its nutritional components:Carbohydrates:The combination of glutinous rice, millet, and barley provides a good source of complex carbohydrates, which are essential for sustained energy release throughout the day.Proteins:Red beans, mung beans, and peanuts are rich in plant-based proteins, contributing to muscle repair and overall growth.Dietary Fiber:Beans, barley, and millet are excellent sources of dietary fiber, promoting healthy digestion and helping to regulate blood sugar levels.Vitamins:Goji berries and red dates are loaded with vitamins, particularly vitamin C and A, which boost the immune system and promote skin health.Minerals:Lotus seeds, peanuts, and barley are rich in essential minerals like calcium, iron, magnesium, and potassium, supporting bone health, oxygen transport, and cardiovascular function.Antioxidants:Goji berries, red dates, and dried longan are known for their high antioxidant content, which helps combat free radicals and reduce oxidative stress in the body.Healthy Fats:Peanuts and other nuts provide healthy monounsaturated and polyunsaturated fats, which are good for heart health and brain function.ConclusionChinese Eight Porridge is not just a delightful dish for festive occasions; it’s a powerhouse of nutrition, providing a balanced mix of carbohydrates, proteins, fats, vitamins, and minerals. The variety of ingredients allows for a rich taste and texture, making it a satisfying and wholesome meal. Whether you enjoy it as a breakfast dish or a nourishing snack, Chinese Eight Porridge is a versatile and healthful addition to your diet.
Thanks for sharing this detailed recipe and nutritional breakdown of Chinese Eight Porridge, or Laba Congee. It sounds like a wonderfully nutritious and versatile dish.
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