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A cherished Bengali soul food, Panta Bhaat is a simple dish of fermented rice that offers profound comfort and relief during scorching summers. This humble meal, soaked overnight to develop a subtle tang, is traditionally served with an array of flavorful accompaniments like crispy fried fish (Maach Bhaja), spicy mashed potatoes (Aloo Bhaate), pungent mustard oil, and fiery green chilies, creating a symphony of textures and tastes.
Ferment the Rice (8-12 Hours)
Prepare Aloo Bhaate (Mashed Potatoes)
Fry the Fish and Chilies
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A cherished Bengali soul food, Panta Bhaat is a simple dish of fermented rice that offers profound comfort and relief during scorching summers. This humble meal, soaked overnight to develop a subtle tang, is traditionally served with an array of flavorful accompaniments like crispy fried fish (Maach Bhaja), spicy mashed potatoes (Aloo Bhaate), pungent mustard oil, and fiery green chilies, creating a symphony of textures and tastes.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 583.99 calories per serving with 20.79g of protein, it's a beginner-friendly recipe perfect for lunch or brunch.
Assemble and Serve
Replace the fried fish with crispy fried lentil dumplings (bori bhaja), fried eggplant slices (begun bhaja), or fried potato strips (aloo bhaja).
Serve with other traditional sides like 'Begun Pora' (smoky roasted eggplant mash), 'Dal Sheddho' (mashed boiled lentils), or a spicy mango pickle (aam'er aachar).
For a hotter aloo bhaate, add a dry red chili, roasted and crushed, into the potato mash along with the green chilies.
The fermentation process cultivates beneficial probiotics (lactic acid bacteria), which help maintain a healthy gut microbiome, improve digestion, and boost immunity.
Panta Bhaat is renowned for its cooling properties. Consuming this dish helps to lower body temperature and provides relief from the intense heat of summer.
The high water content in Panta Bhaat helps to keep the body hydrated, preventing dehydration and replenishing fluids lost through sweating in hot weather.
Fermentation breaks down the carbohydrates and proteins in the rice, making it much easier for the body to digest and absorb nutrients compared to regular cooked rice.
Panta Bhaat is a traditional Bengali dish made from leftover rice that is soaked in water and left to ferment overnight. It's a humble, rural dish known for its cooling properties and is typically eaten for breakfast or lunch during hot summer months with various savory side dishes.
Yes, Panta Bhaat is considered healthy. The fermentation process creates beneficial probiotics, making it excellent for gut health. It's also hydrating, easy to digest, and the fermentation increases the bioavailability of certain micronutrients like iron and potassium.
A single serving of Panta Bhaat with all the traditional accompaniments (fried fish, mashed potato, etc.) is estimated to be around 800-900 calories. The calorie count can vary significantly based on the type and amount of fish and oil used.
While you can, it's not traditional. Leftover rice that has had time to cool and dry out slightly ferments better and yields the classic texture and flavor. Freshly cooked rice can become too mushy.
The rice is ready when the soaking water becomes slightly cloudy and has a distinct, mildly sour or tangy aroma and taste. It should not smell foul or overly alcoholic. The fermentation process is subtle.
The classic and most beloved accompaniments are 'Maach Bhaja' (fried fish, especially Hilsa), 'Aloo Bhaate' (mashed potato with onion and mustard oil), fried green or red chilies, raw onion slices, and a squeeze of Gondhoraj lime. Pickles are also a popular addition.