Menstruation Red Bean Congee

The Story of Menstruation Red Bean Congee

A warm, spoonable porridge built for your cycle. Red beans and red dates gently rebuild blood and lift energy; ginger eases cramps; seeds and nuts add magnesium and healthy fats to soothe muscle and hormone balance. Eat it warm during your flow and the days after, for steady energy and soft, glowing skin.

Why these ingredients help

  • Adzuki (red) beans support fluid balance and gentle detoxification in TCM and are traditionally used to help with swelling and sluggishness. They’re also a comforting source of plant protein and iron-supporting nutrition.
  • Red dates (jujube) are classic for tonifying Qi & Blood. They’re used in TCM to restore energy after blood loss and help provide minerals and antioxidants.
  • Ginger (a small amount) is evidence-backed for reducing menstrual cramp severity and aiding digestion; warming ginger helps move stagnation and relieve pain.
  • Seeds & nuts (black sesame, pumpkin seeds, peanuts) supply magnesium, vitamin E and healthy fats. These nutrients have been linked with reduced cramping and better skin barrier function. Magnesium specifically may ease menstrual pain.
  • Forbidden rice, (black/purple rice) is traditionally considered a blood tonic, nourishing the blood and kidneys. Paired with its high content of anti-inflammatories, anthocyanins and iron, black rice aids in red blood cell production and supporting overall vitality in the body. 

Variations  (pick by benefit)

For stronger blood & energy

  • Extra red dates (+2) and a spoon of black sesame paste. Add at the same time as other same ingredients.

For easing cramps

  • Powdered cinnamon add ¼ tsp and keep ginger at 1 tsp; or include a tea of ginger + red date on the side. (Ginger has good evidence for cramp relief.) Add when adding ginger. 

For anti-inflammatory support

  • Turmeric and Black Pepper Stir in a small pinch of turmeric with black pepper at the end.

For muscle relaxation & mood

  • Pumpkin seeds/peanuts Scatter 1 tbsp pumpkin seeds or crushed peanuts (magnesium + B vitamins). Magnesium may also reduce cramp severity.

For hydration & skin plumpness

  • Snow Mushroom add a few petals of snow mushroom (tremella) to boost Yin/skin. Cut tough, underside of mushroom and soak for 5 minutes. Drain and add to heat in the last 5-10 minutes of cooking.

Ingredients

Congee
  • 1 cup adzuki (red) beans, rinsed & soaked 6–8 hours (or overnight)
  • 1/2 cup forbidden (black/purple) rice (or mix 1/4 cup glutinous rice + 1/4 cup black rice) — for creaminess
  • 6–8 red dates, pitted and halved
  • 1 tbsp goji berries (soaked 10 min)
  • 1 tsp fresh grated ginger (or 2 thin slices) — optional but recommended
  • 1.5–2 L water (the water will reduce)
  • 1–2 tbsp brown sugar / rock sugar / black sugar (to taste) — optional
Topping
  • 2 tbsp black sesame paste OR 2 tbsp toasted black sesame + 1 tsp honey
  • 2 tbsp toasted pumpkin seeds or crushed peanuts 
Optional nourishing additions
  • 1 tbsp job’s tears for extra damp-clearing (pre-soaked)
  • 1 tsp turmeric (small pinch) — anti-inflammatory (only if you like the flavour)

Method

1. Soak 

  • Soak red beans and black rice for 6–8 hr.
  • If adding job’s tears, soak them too.

2. Rinse all grains/beans. In a heavy pot combine soaked adzuki + rice + water. Bring to a boil.

3. Skim

  • Skim foam off top of pot and reduce to a gentle simmer.
  • Add red dates and ginger. Simmer, partially covered, 45–60 minutes until beans are soft and porridge is creamy (longer if you like silkier texture). Stir occasionally and add water if needed.

4. Add goji berries 5–10 minutes before finishing. Sweeten to taste with brown or rock sugar.

5. Finish

  • Ladle into bowls. Swirl in black sesame paste (or sprinkle toasted sesame).
  • Top with pumpkin seeds/peanuts and a few goji berries. 

Notes

  • Best time to eat: during menstrual bleeding and the 2–3 days after. It’s restorative and gentle on digestion. Also useful in the luteal phase if you feel heavy and low energy.
  • Portioning: 1 small bowl (150–250 mL) once or twice daily. Don’t overeat, congee is nourishing but concentrated.
  • Always serve warm for pain/comfort; lukewarm if you’re prone to hot flushes.

Tips

  • Soak beans to shorten cooking time and ease digestion (beans can be heavy if undercooked).
  • Texture: Adjust rice:bean ratio for thicker or thinner congee. For silkier porridge, simmer longer and stir more.
  • Warming vs cooling: Ginger adds warmth (good if you get cold-type cramps). If you tend to feel heat or heavy periods, reduce ginger and emphasise goji + snow mushroom.
  • Sugar: Keep minimal. Use black sugar if you prefer a blood-tonifying flavour.
  • Medical caution: If you have heavy bleeding, clotting disorders, or are on anticoagulant medication, check with your health practitioner before using large amounts of ginger or herbal supplements. For severe dysmenorrhea, see a doctor to rule out conditions like endometriosis.
  • Storage: Keeps 3–4 days chilled. Reheat gently, add water if thickened.