Fermented Rice Water
Beverages • India
How to Make Fermented Rice Water (Traditional & Healthy Version)
Fermented Rice Water, known locally as 'Panta Bhat' in Bengal and 'Pakhala' in Odisha, is a refreshing and nutritious beverage enjoyed across East India, especially during the hot summer months. This traditional Indian drink is prepared by fermenting cooked rice overnight in water, resulting in a probiotic-rich beverage that cools the body and aids digestion. Its mild sourness, subtle earthy aroma, and natural effervescence make it a beloved comfort drink, especially among farming communities. Traditionally, Fermented Rice Water is consumed as a cooling breakfast or lunch, often accompanied by simple sides like green chillies, onions, or fried fish on auspicious occasions. The beverage is especially popular during festivals like Pakhala Dibasa in Odisha, celebrated to mark the region's culinary heritage. With its deep roots in Indian culture and its simplicity, Fermented Rice Water stands out as a healthful, cost-effective, and sustainable addition to any diet. This recipe is tailored for modern health-conscious individuals, maintaining authenticity while focusing on minimal calories and maximum nutrition.
Ingredients(for 1 medium glass (about 200 ml))
- 1 cup Cooked rice (Preferably short-grain or parboiled rice (chawal))
- 2 cups Filtered water (Room temperature)
- 1/2 tsp Salt (Sendha namak or regular salt)
- 1 Green chilli (Slit; adjust to taste) - optional
- 1/2 inch Ginger (Finely chopped (adrak)) - optional
- 1/4 tsp Mustard seeds (Rai, for tadka (optional)) - optional
- 4-5 Curry leaves (Fresh (kadi patta), optional) - optional
- 1 tsp Lemon juice (For extra tanginess) - optional
- 1 tbsp Chopped coriander leaves (Dhaniya patta, for garnish) - optional
- 2 tbsp Onion (Finely chopped (optional)) - optional
Instructions
- 1
Rinse the cooked rice gently to remove excess starch. Place it in a clean clay or glass pot.
5 minutes
Using a clay pot enhances fermentation and taste.
- 2
Pour 2 cups of filtered water over the rice, ensuring all grains are submerged.
2 minutes
Use boiled and cooled water for best results.
- 3
Cover the pot loosely with a lid or muslin cloth. Leave the mixture at room temperature overnight (8-12 hours) to ferment.
8-12 hours inactive
Longer fermentation gives a stronger sour flavor.
- 4
After fermentation, gently stir the rice and water. Add salt, green chilli, chopped ginger, and onion if using.
3 minutes
Adjust salt and spice as per your taste.
Why This Dish is Healthy
This dish is low in calories and fat, naturally gluten-free (if made with rice only), and rich in beneficial bacteria for digestive health. Its hydrating nature makes it perfect for rehydrating after physical activity or during hot weather. The simplicity of ingredients ensures minimal processing and maximum nutrition, making it a smart choice for weight management and overall well-being.
Fermented Rice Water is a powerhouse of probiotics, aiding gut health and digestion. It provides essential B-vitamins, minerals like magnesium and potassium, and replenishes electrolytes lost in the summer heat. The natural fermentation process boosts nutrient absorption, while the low fat and moderate carbohydrate content make it suitable for most diets. Including green chilli and ginger adds antioxidants and anti-inflammatory properties, supporting overall wellness.
Pro Tips
- 💡Tip 1: Use a clay pot for authentic flavor and better fermentation.
- 💡Tip 2: For a milder sourness, reduce fermentation time to 6 hours.
- 💡Tip 3: Always use clean, filtered water to prevent unwanted bacteria.
Storage & Serving
Store in an airtight container in the refrigerator for up to 24 hours. Consume within a day for best taste and probiotic benefits. Avoid storing at room temperature after fermentation.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 20.0 kcal |
