Pumpkin and Coix Seed Porridge

Main Ingredients

• Pumpkin 200g (peeled and deseeded net weight, about half of a small pumpkin)
• Coix seeds (Job's tears / pearl barley) 50 g
• Rice (or glutinous rice) 50 g
• Rock sugar 30 g
• Water 1500ml
• Goji berries 5 g
• Dried lily bulbs 15 g

Steps

1. Coix seeds: Rinse 2-3 times to remove dust. Soak in plenty of water for 4-6 hours (or refrigerated overnight). Seeds should visibly swell and have no hard core when pinched – this is essential for achieving a soft, fully cooked texture. Rice (or glutinous rice): Rinse and soak in water for 30 minutes, then drain. Soaking allows grains to absorb water and create a thicker porridge. Pumpkin: Peel, remove seeds and pulp, and cut into 2cm cubes (smaller cubes melt more easily into the porridge). Cut evenly. Auxiliaries: If using dried lily bulbs, soak in warm water for 20 minutes. Rinse goji berries and set aside.

   

2. Drain the soaked coix seeds and place them in a clay pot or rice cooker. Add approximately 1000ml of water (seed-to-water ratio ~1:8-10). Bring to a boil over high heat, then reduce to medium-low and simmer for about 30-35 minutes until seeds are fully swollen and some begin to split open.

   

3. Drain and add the soaked rice (and drained lily bulbs, if using), along with the pumpkin chunks. Add red dates at this point if desired. If the water has reduced significantly, top up with hot water to a total of about 1200-1500ml (add all at once). Bring back to a boil over high heat, then reduce to low heat (maintain a gentle simmer), cover, and cook for about 25-30 minutes. Stir occasionally from the bottom to prevent sticking or burning (pumpkin is high in sugar and burns easily).

   

4. The porridge is ready when rice grains are fully bloomed, pumpkin chunks have mostly dissolved into the porridge, and the mixture turns a thick, golden, velvety consistency. You should be able to mash the remaining pumpkin pieces easily with a spoon.

   

5. Add rock sugar and goji berries, then simmer for another 3-5 minutes until the sugar dissolves completely. Turn off the heat and let it rest, covered, for 5-10 minutes to thicken further. Serve warm. Garnish with a sprinkle of dried osmanthus flowers for extra aroma (optional).

   

TCM Notes

Pumpkin: Rich in β-carotene (approx. 3100μg per 100g), which converts to vitamin A in the body, supporting vision and skin health. High in dietary fiber (approx. 2.6g/100g) and cobalt – a trace element essential for insulin synthesis in pancreatic cells, aiding blood sugar regulation. Pectin in pumpkin helps adsorb and expel heavy metals and excess cholesterol from the intestines. Coix seeds (Job's tears): Known as the "king of cereal plants," rich in coixenolide, coix polysaccharides, dietary fiber (approx. 4.2g/100g), B vitamins, and minerals (calcium, magnesium, zinc, selenium). In TCM, it is slightly cold in nature and works to promote diuresis, drain dampness, strengthen the spleen, stop diarrhea, clear heat, and relieve arthralgia. Modern research shows coixenolide has anti-inflammatory, anti-tumor, and immunomodulatory potential. Rice/Glutinous rice: Provides basic carbohydrates and energy. Glutinous rice is warm in nature, helping to balance the slight coolness of coix seeds, making the porridge more neutral in nature; it also adds thickness and satiety. Together, they achieve the effects of strengthening the spleen, supplementing qi, draining dampness, reducing swelling, moistening the lungs, and nourishing the stomach. One bowl (approx. 300ml) provides about 180-220 kcal, low in fat and sodium – ideal as a light meal replacement.

Suitable for：Those with excessive internal dampness (thick/greasy tongue coating, heavy limbs, sticky stools) People with weak spleen and stomach, poor appetite, indigestion, or chronic diarrhea Individuals with oily skin, acne, or eczema (damp-heat constitution) Office workers with sedentary lifestyles, poor leg circulation, or edema Those with high cholesterol or mild hyperglycemia (as adjunct therapy, with controlled carbohydrate intake) Middle-aged and elderly individuals, or those in sub-health conditions needing gentle nourishment

Not suitable for：Pregnant women (especially in the first trimester) : Coix seeds may stimulate uterine smooth muscle contraction – traditionally believed to carry a miscarriage risk; strictly avoid or only consume under medical supervision Those with dry constipation or Yin-deficiency with internal heat: Coix seeds promote diuresis and drain body fluids, which may worsen stool dryness Individuals with cold constitution, stomach cold, or frequent loose stools: Coix seeds are slightly cold in nature; may worsen cold symptoms. If consuming, pair with ginger or red dates to neutralize the coldness (glutinous rice in this recipe helps slightly, but caution still advised) Those with frequent urination or enuresis: Diuretic effects may increase urination frequency Those allergic to pumpkin or coix seeds Individuals with hypoglycemia: Both pumpkin and coix seeds have mild blood-sugar-lowering effects; consuming large amounts on an empty stomach may trigger hypoglycemia – pair with protein-rich foods