Congees
Longan and Lotus Seed Congee
Longan and Lotus Seed Congee is a classic traditional Chinese sweet wellness porridge, made with dried longan (dragon eye fruit) and lotus seeds as the main ingredients, slowly simmered with glutinous rice. Longan is warm in nature, sweet in taste, and channels to the Heart and Spleen meridians. It is known for tonifying the heart and spleen, nourishing blood, and calming the spirit. Often called the "Ginseng of the South," it is recorded in the Shennong Bencao Jing as "stabilizing the mind, improving appetite, and with long-term use, strengthening the soul, lightening the body, and connecting to the divine." Lotus seeds are sweet and astringent, neutral in nature, and channel to the Spleen, Kidney, and Heart meridians. They are known for strengthening the spleen and stopping diarrhea, tonifying the kidney and consolidating essence, and nourishing the heart and calming the spirit. The Compendium of Materia Medica notes that they "connect the heart and kidneys, strengthen the stomach and intestines, consolidate essence and qi, fortify bones and muscles, and tonify deficiency." Combined with glutinous rice for added warmth and viscosity, this congee is silky, sweet, and aromatic, with the rich sweetness of longan perfectly balanced by the delicate fragrance of lotus seeds. This porridge is particularly renowned for calming the heart and spirit, strengthening the spleen, and nourishing blood. It is an ideal therapeutic meal for those suffering from insomnia, excessive dreaming, palpitations, poor memory, weak digestion, and qi-blood deficiency, earning the title of the "Number One Spirit-Calming Congee."
Main Ingredients
- Glutinous rice (or japonica rice) 100g
- Lotus seeds (core-removed; red or white variety) 30-40g
- Dried longan flesh (arils) 20-25g (approx. 10-12 pieces)
- Rock sugar (or brown sugar) 15-25g
- Goji berries (optional) 5-8g
- Water Approx. 1200-1500ml
Steps
Rinse lotus seeds thoroughly, place in a bowl, and cover with plenty of cold water. Soak for 2-3 hours (or overnight in the refrigerator) until fully swollen and there is no hard core when pressed. If using lotus seeds with the core intact, use a small bamboo stick or toothpick to remove the green core after soaking (removing it eliminates all bitterness).
Rinse glutinous rice and soak in cold water for 30 minutes, then drain. Rinse dried longan flesh briefly with warm water to remove surface dust, drain, and tear larger pieces into smaller bits if needed.
Add approximately 1200-1500ml of water to a pot and bring to a boil. Once boiling, add the soaked glutinous rice, stir to prevent sticking, return to a boil, then reduce to low heat and simmer.
When the rice grains have bloomed and the porridge begins to thicken (about 20-25 minutes), add the soaked lotus seeds and continue simmering over low heat.
After another 15-20 minutes, when the lotus seeds are soft and floury and the porridge is thick, add the dried longan flesh and rock sugar (or brown sugar). Continue cooking for 5-8 minutes until the sugar is fully dissolved and the longan's sweetness is well integrated.
Add the goji berries (if using) and cook for another 2-3 minutes. Turn off the heat, cover, and let the porridge rest for 10-15 minutes. The residual heat will further meld the grains and ingredients, creating an even silkier and more flavorful porridge.
TCM Notes
Longan is rich in glucose, sucrose, tartaric acid, adenine, choline, and other compounds that directly affect the cerebral cortex, effectively improving poor memory, insomnia, and neurasthenia. Lotus seeds are rich in liensinine and glycosides, which have sedative and calming effects. They also contain raffinose, which provides nourishing benefits. Traditional Chinese Medicine Perspective: Longan: Sweet, warm, channels to the Heart and Spleen. Tonifies the heart and spleen, nourishes blood, and calms the spirit. Effective for heart-spleen deficiency symptoms such as palpitations, insomnia, poor memory, poor appetite, fatigue, and sallow complexion. Lotus seeds: Sweet and astringent, neutral, channels to the Spleen, Kidney, and Heart. Strengthen the spleen and stop diarrhea, tonify the kidney and consolidate essence, and nourish the heart and calm the spirit. Beneficial for spleen-deficiency diarrhea, kidney-deficiency nocturnal emissions, and palpitations with insomnia. Glutinous rice: Sweet, warm, tonifies the middle and qi, strengthens the spleen and warms the stomach, enhancing the nutritional value and viscosity of the porridge. Modern Research: Niacin (Vitamin B3) in longan helps maintain nervous system health. Flavonoids in lotus seeds exhibit antioxidant and anti-aging effects. The combination works by regulating the central nervous system, shortening sleep latency, and prolonging deep sleep duration.
Suitable for：Those with insomnia, excessive dreaming, difficulty falling asleep, or light sleep with frequent waking Those with neurasthenia, mental workers, and students (especially under exam stress) Those with palpitations, poor memory, and lack of concentration Those with weak digestion, poor appetite, and fatigue Those with qi-blood deficiency, sallow complexion, and anemia Those recovering from illness and postpartum women Middle-aged and older adults (for daily heart-calming and brain-aging prevention) Those with menopausal syndrome accompanied by insomnia and irritability Generally suitable for most people in moderation
Not suitable for：Those with dampness excess and abdominal fullness: Longan is warm and rich, lotus seeds are astringent, both may cause qi stagnation and dampness retention Those with internal phlegm-fire or phlegm-heat cough Those with severe constipation or hard stools: Lotus seeds have astringent properties that may worsen constipation Those with poor digestion or severe bloating: Lotus seeds and glutinous rice are both harder to digest; consume in small amounts Diabetics: Longan and glutinous rice are high in sugar; consult a doctor before consuming, or use no sweetener Those with acute colds, fever, or unresolved external pathogens Those with yin deficiency and fire excess (palms and soles hot): Longan is warm and may aggravate heat Pregnant women: Longan is warm and has mild blood-invigorating effects; avoid in the first trimester, and consume in small amounts (no more than 10 longan pieces per serving) in the second and third trimesters Those allergic to longan, lotus seeds, or glutinous rice
