Recipes · Bangladeshi · Breakfast
Panta Bhat (Bangladeshi Fermented Rice)
One serving has 313 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (54%), thiamin (31%), folate (30%), selenium (27%) and niacin (21%). Ready in 480 minutes.
- Preparation: 480 min
- Makes: 1 serving (380 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 200 g Rice, white, long-grain, cooked
- 150 g Water
- 20 g Onions, raw
- 3 g Chili peppers, green, raw
- 5 g Mustard oil
- 1.5 g Salt
Method
- Place the cooked rice in a bowl and pour over the water so it is fully submerged.
- Cover loosely and leave at room temperature overnight (about 8 hours) until the rice smells lightly tangy from natural fermentation.
- Finely chop the onion and green chili.
- Serve the rice in its soaking water, topped with the raw onion, chili, a drizzle of mustard oil and the salt.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 313 kcal | 15% |
| Carbohydrates | 58.5 g | |
| Water | 307 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 5.7 g | 12% |
| Tryptophan | 0.07 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.45 g | |
| Lysine | 0.2 g | |
| Methionine | 0.13 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.33 g | |
| Histidine | 0.13 g | |
| Fat | 5.6 g | |
| Monounsaturated | 3.1 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.9 g | |
| Saturated | 0.74 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 30 mg | 3% |
| Copper | 0.17 mg | 19% |
| Iron | 2.5 mg | 14% |
| Magnesium | 28.3 mg | 9% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 93.2 mg | 13% |
| Potassium | 110 mg | 2% |
| Selenium | 15.1 µg | 27% |
| Sodium | 590 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.81 mg | 16% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 120 µg | 30% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 5.8 mg | 1% |
| Vitamin A | 1.8 µg | 0% |
| Vitamin C | 8.8 mg | 12% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.51 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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