Poitabhat, a humble yet beloved dish, is a staple of Assamese cuisine. Often referred to as “fermented rice”, poitabhat is more than just a meal: it is a cultural experience rooted in the agrarian lifestyle of Assam. The dish is especially popular during the hot summer months due to its cooling properties, making it a favourite among farmers and those working under the sun.
In this blog, we will explore the origins of poitabhat, its health benefits, how to prepare it and why it remains a favourite dish in Assam.
What is Poitabhat?
Poitabhat is simply rice that has been soaked overnight in water and eaten the next day after fermentation. Traditionally, this fermented rice is served with mustard oil, salt, green chillies, onions and even side dishes like mashed potatoes (aloo pitika) or boiled eggs. The fermentation process gives the rice a slightly sour taste, adding a refreshing touch to the meal.
This dish holds a special place in Assamese homes, especially during Bohag Bihu (Assamese New Year) and the hot summer months, where it makes for a refreshing and nutritious meal.
The Origins of Poitabhat
Eating fermented rice is an ancient and popular practice in many parts of Southeast Asia. In Assam, Poitabhat has been a traditional dish for centuries. Historically, it was a favorite of farmers who needed a nutritious, energy-dense, easily digestible meal to keep them energized throughout the day while working in the fields.
The simplicity and minimal preparation of Poitabhat makes it a practical choice for breakfast or lunch, especially in the summer when the weather is too hot for spicy and rich meals.
Health Benefits of Poitabhat
Poitabhat is not just tasty and refreshing; it also comes with several health benefits:
1. Rich in Probiotics
The fermentation process produces probiotics, which promote gut health and improve digestion. Regular consumption of fermented foods like Poitabhat can help balance the gut microbiome, which is essential for overall well-being.
2. Cooling Effect
Poitabhat has a natural cooling effect on the body, which is why it is so popular during summer. It helps regulate body temperature and prevents overheating, making it the perfect summer dish.
3. Rich in Nutrients
Fermented rice retains many of the nutrients found in regular rice, such as carbohydrates, vitamins, and minerals. The fermentation process can also increase the bioavailability of certain nutrients, making them easier for the body to absorb.
4. Hydrating
Since the rice is soaked in water overnight, Poitabhat helps keep you hydrated. The water content, combined with the salt and mustard oil traditionally added to the dish, replenishes electrolytes and keeps dehydration at bay.
5. Boosts Immunity
The probiotic-rich nature of Poitabhat can help strengthen the immune system by supporting gut health. A healthy gut is linked to better immune function, making this dish a natural immune booster.
How to Make Poitabhat: Step-by-Step Recipe
Making Poitabhat is incredibly simple, requiring minimal effort but resulting in a delicious and nutritious dish. Here’s a step-by-step guide:
Ingredients:
- Cooked rice – 1 cup (leftover rice works best)
- Water – enough to submerge the rice
- Mustard oil – 1 tablespoon
- Salt – to taste
- Green chilies – 2-3 (slit)
- Onions – 1 small, chopped (optional)
- Aloo Pitika or boiled eggs (optional sides)
Instructions:
- Cook the Rice: If you don’t have leftover rice, cook 1 cup of rice and let it cool completely. It’s best to use short-grain rice or traditional Assamese rice varieties like joha rice for authentic flavor.
- Ferment the Rice: Transfer the cooled rice to a bowl and add enough water to cover the rice completely. Let it sit overnight or for at least 6-8 hours. This allows the rice to ferment naturally.
- Drain the Water: The next day, drain off the excess water from the rice. If you prefer a stronger sour taste, you can keep some of the fermented water.
- Add Seasoning: To the fermented rice, add mustard oil, salt, and slit green chilies. You can also add chopped onions for a bit of crunch.
- Serve with Sides: Poitabhat is often served with aloo pitika (mashed potatoes) or boiled eggs to make it a more wholesome meal.
- Enjoy: Mix everything together and enjoy this refreshing, tangy dish!
Optional Additions:
- Fermented Fish: Some Assamese people like to add a small amount of fermented fish or dried fish to enhance the flavor.
- Lemon Juice: For extra tanginess, a squeeze of lemon juice can be added just before serving.
Why Poitabhat is a Must-Try Dish
Poitabhat is not only a delicious and healthy dish but also an essential part of Assamese culinary heritage. Its simplicity, nutritional benefits, and cooling properties make it a must-try dish, especially during the hot months. The fermented rice has a unique flavor that is both tangy and mild, and when combined with mustard oil, chilies, and salt, it creates a meal that is flavorful and satisfying.
Whether you’re looking to explore Assamese cuisine or seeking a healthy, probiotic-rich dish to add to your diet, Poitabhat is the perfect choice.
Final Thoughts
As an essential part of Assam’s culinary culture, Poitabhat offers a glimpse into the simplicity and wholesomeness of traditional Assamese food. Its rich probiotic content, hydrating qualities, and cooling effect make it an ideal dish for hot weather. Easy to make, nutritious, and versatile, Poitabhat is a dish that everyone should experience at least once.
