Congees
Black Five-Treasures Mixed Grain Porridge (Kidney-Nourishing Dark Congee)
Black Five-Treasures Mixed Grain Porridge is a classic kidney-nourishing congee built around five "black" ingredients: black rice, black soybeans, black sesame, black-skinned peanuts and black mulberries. A bowl as dark as ink with a glossy sheen, it delivers a multi-layered taste – the earthy fragrance of black rice, the creamy texture of soybeans, the sweet crunch of peanuts, the rich nuttiness of sesame, and the tangy fruitiness of mulberries intertwine into a satisfying, complex whole. This porridge is the ultimate edible expression of TCM's "five colors correspond to five viscera" theory, specifically "black enters the kidney." Revered as a "natural hair tonic" and an "anti-aging energy bowl," it is especially ideal for those suffering from kidney essence depletion, frequent late nights, and premature greying in modern fast-paced life – using the humblest dark grains to fortify the body's most fundamental "innate foundation."
Main Ingredients
- Black rice 50g
- Black soybeans 30g
- Black-skinned peanuts 30g
- Roasted black sesame seeds 15g
- Dried black mulberries 15g
- Walnuts 20g
- Rock sugar 20g
- Water 1.5L
Steps
Rinse black beans and black rice separately, soak them in plenty of clean water for 6 to 8 hours. (Soak in the refrigerator in summer to avoid fermentation and sourness.) Soak black peanuts separately for 2 hours.
Pour the soaked black beans, black rice and black peanuts together with their soaking water (if the water is clean and odorless) into the pot, add enough clean water to reach a total volume of approximately 1.5 liters. Bring to a boil over high heat and skim off any foam on the surface.
Turn to low heat, cover and simmer gently for about 40–50 minutes. Stir occasionally to prevent sticking, until the beans are tender, rice grains split open and the porridge thickens gradually.
Add dried black mulberries and toasted black sesame seeds. If using raw sesame seeds, lightly toast them over low heat in advance to bring out their aroma. Simmer for another 10 minutes until the mulberries plump up and their deep purple color fully blends into the porridge.
Add rock sugar at last and stir until fully dissolved. Turn off the heat, cover the pot and let it rest for 5 minutes to thicken the porridge into a rich creamy texture, then serve.
TCM Notes
Kidney-tonifying, hair-darkening & anti-aging (core effect)：Black rice is packed with anthocyanins (200-300mg per 100g) – potent antioxidants that scavenge free radicals and protect blood vessels；sesamin and vitamin E in black sesame promote melanin synthesis, improving premature greying；resveratrol and amino acids in mulberries nourish the liver, kidneys and eyes；isoflavones in black soybeans have estrogen-like activity, regulating endocrine balance and delaying menopause-related aging. Bone strengthening & osteoporosis prevention：Black sesame is a plant-based calcium champion (~800mg per 100g), paired with magnesium and phosphorus in soybeans to synergistically promote calcium deposition in bones – excellent for middle-aged and elderly individuals. High-quality plant protein & unsaturated fatty acids：Black soybeans provide ~36% premium protein；black peanuts and sesame supply linoleic and linolenic acids (Omega-6 and Omega-3), reducing LDL cholesterol and protecting cardiovascular health. Blood-nourishing & anemia relief：Dried mulberries are iron-rich (~42mg per 100g), combined with copper in sesame to boost hemoglobin synthesis – alleviating pale complexion, dizziness and fatigue from iron-deficiency anemia. Laxative & gut-cleaning：Abundant dietary fiber in black soybeans and rice (total ~10-12g per serving) adds bulk to stool and stimulates peristalsis；sesame oils lubricate the intestines, relieving habitual constipation.
Suitable for：Those with kidney essence depletion, premature greying, or hair loss Individuals with eye strain, blurred vision, or long-term screen exposure (anthocyanins protect the retina) Middle-aged and elderly people needing bone support and anti-aging care Mental workers and those with irregular late-night schedules (sesamin and anthocyanins nourish nerves and combat brain fatigue) People with iron-deficiency anemia or qi-blood deficiency (pale complexion) Those with habitual constipation or sluggish bowel movements Women seeking anti-aging and skin-beautifying benefits
Not suitable for：Severe allergies to legumes or peanuts (strictly avoid – both black soybeans and black peanuts are high-allergen foods) Acute gout flare-ups (black soybeans and rice contain moderate purine – avoid during attacks; consume sparingly during remission) Severe diarrhea or acute enteritis (coarse fiber and laxative effects from sesame will worsen symptoms) Chronic renal insufficiency or renal failure (high plant protein and potassium content require strict restriction – consult a physician) Severe abdominal bloating or extremely weak digestive function (legumes produce gas – start with small amounts or blend into a smooth paste) Diabetics should minimize or omit rock sugar, substitute with stevia if desired, and limit serving size to ~150g
