Panta Bhaat
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.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Ferment the Rice (8-12 Hours)
- b.Place the leftover cooked rice in a large bowl, preferably a traditional earthen pot (matir hari) for the best flavor.
- c.Pour enough water to completely submerge the rice by at least one inch.
- d.Cover the bowl with a lid and let it sit at room temperature to ferment overnight, or for 8-12 hours. The water will become slightly cloudy and tangy.
- 2
Step 2
- a.Prepare Aloo Bhaate (Mashed Potatoes)
- b.While the fish is frying, boil the potatoes in a pot of water until they are fork-tender, about 15-20 minutes.
- c.Once cooked, drain the potatoes, let them cool slightly, and then peel the skin off.
- d.In a mixing bowl, add the peeled potatoes, 1 finely chopped onion, 2 finely chopped green chilies, 2 tablespoons of mustard oil, and 0.5 teaspoon of salt.
- e.Mash everything together thoroughly with your hands or a fork until well combined. Set aside.
- 3
Step 3
- a.Fry the Fish and Chilies
- b.Pat the fish steaks dry with a paper towel. Rub them evenly with the turmeric powder and 1 teaspoon of salt.
- c.Heat 1/4 cup of mustard oil in a frying pan or kadai over medium-high heat. The oil should be very hot, almost smoking, for a crispy exterior.
- d.Carefully place the marinated fish steaks in the hot oil. Fry for 4-5 minutes per side, until they are golden brown, crispy, and cooked through.
- e.Remove the fish from the pan and set aside on a plate.
- f.In the same remaining oil, fry the 4 whole green chilies for about 30-60 seconds until they blister and turn pale. Remove and set aside.
- 4
Step 4
- a.Assemble and Serve
- b.Once ready to eat, gently mash the fermented rice with your fingers. Add salt to the tangy water (known as 'torani') to taste.
- c.Ladle the panta bhaat with its water into individual serving bowls.
- d.Serve immediately with a piece of fried fish, a generous portion of aloo bhaate, a fried green chili, and some raw onion slices on the side.
- e.Offer wedges of Gondhoraj lime to squeeze over the top and an extra drizzle of mustard oil for those who enjoy its pungent flavor.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, use a short-grain, aromatic rice like Gobindobhog.
- 2Using an earthen pot (matir hari) for fermentation imparts a unique, earthy flavor that is highly desirable.
- 3The pungency of mustard oil is key to this dish. Do not substitute with other oils if you want an authentic taste.
- 4In very hot climates, fermentation can happen faster (6-8 hours). Taste the water periodically to ensure it doesn't become overly sour.
- 5Panta Bhaat is best enjoyed at room temperature or slightly cool, making it perfect for hot weather.
- 6Always mash the rice and mix it with the water just before serving to combine the flavors.
Adapt it for your goals.
Vegetarian Option
Replace the fried fish with crispy fried lentil dumplings (bori bhaja), fried eggplant slices (begun bhaja), or fried potato strips (aloo bhaja).
Different AccompanimentsDifferent Accompaniments
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).
Spicier MashSpicier Mash
For a hotter aloo bhaate, add a dry red chili, roasted and crushed, into the potato mash along with the green chilies.
Why this is on our healthy list.
Excellent for Gut Health
The fermentation process cultivates beneficial probiotics (lactic acid bacteria), which help maintain a healthy gut microbiome, improve digestion, and boost immunity.
Natural Body Coolant
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.
Hydrating Meal
The high water content in Panta Bhaat helps to keep the body hydrated, preventing dehydration and replenishing fluids lost through sweating in hot weather.
Easily Digestible
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.
Frequently asked questions
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.