Panta Bhat Recipe (Fermented Rice)

Panta bhat, also called panta bhaat or poita bhat, is leftover cooked rice soaked overnight in water and lightly fermented. It is commonly eaten in eastern India during summer months. The fermented rice together with the water is consumed at room temperature, often seasoned with salt and mustard oil.

What Makes Panta Bhat Unique

Panta bhat uses leftover rice and turns it into a nourishing meal with no extra cooking. It is seasonal food that suits hot and humid weather, especially in eastern India. The taste stays mild, but the effect on the body is cooling and light.

What makes panta bhat especially relevant today is how gentle and gut-friendly it is. It is naturally fermented, probiotic, and easy to digest, without needing any special ingredients, long fermentation, or cooking skills.

In a time when many people struggle with gut issues and turn to expensive supplements or complicated ferments, panta bhat is one of the simplest ways to include fermented food in everyday meals, made within a day and using what is already in the kitchen.

“Bhat”or Bhaat” simply means cooked rice in Bengali, Assamese, and other Indian languages.

“Panta” means soaked in water and refers to rice that has been immersed in water for several hours, usually overnight, and allowed to ferment lightly.

“Poita” also means soaked or immersed, especially in water. It is the Assamese word used for the same preparation of soaked, fermented rice.

So panta bhaat and poita bhaat both literally translate to soaked rice, with the difference being linguistic rather than culinary.

I knew about panta bhat long before I tasted it. The first time I actually ate it was in Guwahati, Assam, where the restaurant told me they were serving panta bhat and explained why it is eaten and its benefits. That explanation made everything clear even before the food was served.

The panta bhat was so good and satisfying that we ended up eating it there every day for the rest of our stay. It was served with mashed potatoes seasoned with mustard oil and herbs, along with chopped onions and green chillies on the side.

In Bengali, this potato mash is called aloo bhorta, while in Bihar and Jharkhand a similar dish is known as aloo chokha. The combination tasted simple, cooling, and made complete sense when eaten together.

Panta bhat is everyday food in eastern India, particularly in Bengal and Assam. It is made by soaking cooled leftover cooked rice in water overnight, allowing the grains to ferment lightly by morning.

This is not a dish created for variety, but one shaped by climate, habit, practicality, and the need to avoid food wastage.

Traditionally, panta bhat is eaten during the hot months. It cools the body and is easy on digestion, much like fermented Indian foods such as Kanji. The fermented rice water is usually consumed along with the rice, not thrown away.

After that first experience, panta bhaat became part of my own kitchen routine. Whenever there is leftover rice from the night, I soak it and have panta bhat the next morning. Many days, I keep it very simple without making aloo bhorta.

On such days, I eat the rice with just water, salt, and mustard oil. That combination alone feels complete and satisfying. Sometimes, I add gondhoraj lime (a fragrant Bengali variety) when I can get it, as its aroma works beautifully here.

Since I am vegetarian, I don’t add fish or any non-vegetarian sides. Panta bhat stands well on its own with plant-based accompaniments. The rice remains the main element, not the sides.

Which Rice Works Best for Panta Bhat

Parboiled rice is traditionally preferred for making panta bhat in Bengal and Assam. It holds its shape well after soaking, ferments gently, and does not turn mushy. The texture stays firm yet soft, which works well when the rice is eaten cold.

Raw white rice can also be used if that is what you normally cook at home. It ferments slightly faster than parboiled rice and becomes softer in texture. The taste remains mild, but the rice feels lighter when eaten.

Slightly aged rice works better than very new rice for panta bhat. New rice absorbs water quickly and can become overly soft after soaking. If using new rice, keep the soaking time shorter and check fermentation early.

Probiotic and Prebiotic Nature of Panta Bhat

Panta bhat is essentially a naturally fermented food. When cooked rice is soaked overnight in water, it undergoes mild fermentation due to naturally occurring bacteria. This makes panta bhat a probiotic food, though gentle and not sharply sour.

Cooked and cooled rice acts as a prebiotic because it contains resistant starch. Resistant starch nourishes beneficial gut bacteria and supports digestion. That is one reason pantabhat feels light and easy on the stomach.

The aloo bhorta served with panta bhat also adds to its prebiotic value. Boiled and cooled potatoes contain resistant starch, similar to rice, which supports gut health.

Onions used in the mash are rich in natural prebiotic fibers like inulin, which further nourish good bacteria.

Other ingredients support digestion rather than fermentation. Ginger and green chillies stimulate digestive enzymes, while mustard oil adds antimicrobial compounds and balances the fermented taste.

Gondhoraj lime or even a regular lemon adds freshness and aroma, completing the dish without changing its probiotic nature.

Cleanliness and Hygiene Notes

Since panta bhat is a naturally fermented food, cleanliness is important. Always use clean, dry bowls and fresh drinking water when soaking the rice.

By the next day, the rice should smell clean and mildly fermented. If you notice any mold, unusual discoloration, or a strong unpleasant smell, discard it immediately.

Fermentation should be gentle, not sharp or pungent. When in doubt, it is always better to throw it away than to consume spoiled rice.

More Indian Fermented Foods

• Idli & Dosa
• Curd
• White Dhokla
• Solkadhi
• Handvo

How to Make Panta Bhat

Making panta bhat is simple and starts with leftover cooked rice. The rice is soaked in water and left undisturbed to ferment gently overnight.

By morning, it develops a mild fermented character and is ready to be seasoned and served.

Ferment Rice

1. Take ¾ to 1 cup cooked rice in a bowl. Ensure that the rice is at room temperature and not hot or warm.

2. Add 1 cup water, keeping the water about ½ inch above the rice. Stir well to break lumps.

Cover and leave to ferment for 8 to 9 hours, longer if your kitchen is cool.

Note: Traditionally, the cooked rice is gently rinsed before soaking in water to remove excess starch and keep the fermented water light. Some people rinse the rice before adding water, while I usually don’t, as I like to keep the natural starch and the rice grains soft and cohesive.

Make Aloo Bhorta

3. Boil 2 medium to large potatoes in enough water until fork tender. You can boil them using a pan, stovetop pressure cooker or the Instant Pot.

Drain all the water from the boiled potatoes and let them cool completely.

Peel the potatoes.

4. Mash them with a fork.

5. Add ⅓ cup finely chopped onions, ½ to 1 teaspoon chopped green chillies, 1 tablespoon mustard oil, and salt to taste.

Add ½ teaspoon chopped ginger if using.

6. Mix well.

7. Finish with 1 tablespoon chopped coriander leaves and set aside.

Assemble Panta bhat

8. By the next day, the rice ferments very mildly. The tang is often subtle.

9. Once the rice ferments, add salt to taste directly to the rice. Drizzle 1 teaspoon mustard oil and mix gently.

10. Top the fermented Panta Bhat with 1 to 2 tablespoons chopped onions, ½ teaspoon chopped green chilli, and 1 to 2 teaspoons chopped coriander leaves.

Optional Red Chilli Topping

11. Heat a little mustard oil in a frying pan. Fry 1 to 2 dry red chillies until crisp. Use the chillies and the oil as topping.

Serving Suggestions

Serve panta bhat with the prepared aloo bhorta. Add finely chopped onions or green chillies on the side, and drizzle a little mustard oil just before eating.

You can squeeze gondhoraj lebu, or use regular lemon or lime, for aroma and freshness. That citrus note pairs very well with the fermented rice.

Some people strain the rice and drink the fermented water separately. I prefer serving the rice and water together, which is also a common traditional practice.

Beyond aloo bhorta, panta bhaat is often accompanied by other simple sides such as Aloo Bhaja, Begun Bhaja, potol bhaja, or shaak bhaja.

In some homes, mashed preparations like begun bhorta, dal bhorta, or daler bora are also served. You can also mix some Buttermilk or Curd (yogurt) with the fermented rice.

The fermented rice remains the main element of the meal. The accompaniments, even when fried, are kept simple and minimal so the rice stays at the center.

Storage

Panta bhat is best eaten fresh in the morning, soon after fermentation. It is traditionally not refrigerated, as chilling dulls the flavor and fermentation character.

If needed, it can be refrigerated briefly for a few hours and should be brought back to room temperature before eating.

Regional Variations

The practice of soaking cooked rice overnight exists across many parts of India and is shaped by hot climates and everyday cooking habits.

In Bengal it is called panta bhat, while in Assam it is known as poita bhat. Both refer to the same lightly fermented rice soaked in plain water, though in some households poita bhat may also be mixed with a little curd or buttermilk.

In Odisha, a related dish called pakala bhaat is prepared differently. It may be made with freshly cooked and cooled rice or with fermented rice, and in some versions curd is added for sourness. This gives pakala bhaat a different taste and texture from panta bhat.

Similar cooling food traditions exist elsewhere in India. In Chhattisgarh, soaked rice is known as bore baasi, while in Kerala it appears as pazham kanji.

In Andhra Pradesh and Telangana, it is commonly called ganji annam or chaddannam, all reflecting the same idea of using leftover rice as a cooling, easy-to-digest meal suited to hot weather.

Recipe Notes

• Type of rice: Use everyday short or medium-grain rice for panta bhat, preferably parboiled or regular white rice. Avoid aromatic varieties like basmati, as they do not ferment or soften well when soaked.
• Use leftover rice that has cooled completely: The rice should be at room temperature before adding water. Do not soak rice that is hot or warm, as heat can interfere with natural fermentation and affect taste.
• Do not use freshly cooked rice: Panta bhat works best with rice cooked in the evening or night. Let the cooked rice grains cool completely. Fresh hot rice lacks the structure and resistant starch needed for proper fermentation.
• Water level matters: Add just enough water to cover the rice by about half to one inch. Too much water can dilute the flavor, while too little can slow fermentation.
• Fermentation depends on climate: In warm and humid weather, pantabhat ferments faster and may be ready in 7 to 9 hours. In cooler conditions, it may take longer, so taste and smell are better indicators than time.
• Aim for mild fermentation only: Pantabhat should taste lightly tangy and fresh. If it smells sharp or overly sour, it has fermented too much and should be discarded.
• Mustard oil is essential: Mustard oil defines the flavor and identity of pantabhat. Substituting it with another oil will change the dish completely.
• Do not discard the fermented water: The soaking water holds much of the flavor and nutrients. Traditionally, the rice and water are eaten together.
• Keep the seasoning simple: Panta bhat is not meant to be spicy or heavily flavored. Salt, mustard oil, onion, and chilli are enough to let the fermented rice remain the focus.

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