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A traditional Bengali comfort food made from leftover rice soaked in water overnight. This cooling, slightly fermented rice dish is served with savory accompaniments and is perfect for hot summer days.
For 4 servings
Ferment the Rice (Overnight)
Prepare the Accompaniments (Next Day)
Make Aloo Sheddho (Mashed Potato)
A traditional Bengali comfort food made from leftover rice soaked in water overnight. This cooling, slightly fermented rice dish is served with savory accompaniments and is perfect for hot summer days.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 623.73 calories per serving with 21.46g of protein, it's a beginner-friendly recipe perfect for lunch or brunch.
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Fry the Fish and Chilies
Assemble and Serve
Serve with other Bengali side dishes like 'Begun Pora' (smoked mashed eggplant), 'Dal Sheddho' (mashed lentils), or various types of 'bhaja' (fritters) like potato or pumpkin fritters.
Instead of Hilsa, you can use fried Rui (Rohu), Katla, or even small dried fish (shutki maach) for a different flavor profile.
For a vegetarian meal, omit the fish and serve with extra 'bhaja' like 'Begun Bhaja' (fried eggplant slices) and 'Aloo Bhaja' (crispy fried potato sticks), along with a dollop of pickle (achar).
The overnight fermentation of rice encourages the growth of beneficial lactic acid bacteria, making Panta Bhat a natural probiotic that supports gut health and improves digestion.
Consumed at room temperature, this water-rich dish has a natural cooling effect on the body, making it an ideal meal to combat the heat during summer months and prevent heatstroke.
The large amount of water (torani) consumed with the rice helps in maintaining the body's fluid and electrolyte balance, keeping you well-hydrated.
The fermentation process breaks down the carbohydrates in the rice, making it lighter and easier to digest compared to freshly cooked rice. It's gentle on the stomach and can help prevent indigestion.
Panta Bhat is a traditional Bengali dish made by soaking leftover cooked rice in water overnight. The process results in a slightly fermented, soupy rice that is cooling and easy to digest. It's typically eaten for lunch, especially during hot summer months, with various savory side dishes.
Yes, Panta Bhat is considered healthy. The fermentation process creates beneficial bacteria (probiotics) that are good for gut health. It's also very hydrating and cooling for the body. The simple accompaniments provide essential nutrients, making it a balanced meal.
A single serving of Panta Bhat, including the rice, mashed potatoes, and a piece of fried fish, contains approximately 550-650 calories. The calorie count can vary based on the type and amount of oil used for frying and the size of the fish.
While you can, it's not traditional and the texture will be different. Leftover rice that has cooled and firmed up holds its shape better during fermentation. If you must use fresh rice, ensure it is completely cooled to room temperature before soaking.
Mustard oil has a unique pungent and sharp flavor that is central to Bengali cuisine. It's not just a cooking medium; it's a flavoring agent. Using it for the 'Aloo Sheddho' and for frying the fish provides the authentic taste that defines the dish.
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