Shamu Datshi is not only delicious but also packed with nutritional benefits, including protein, vitamins, and minerals from mushrooms, chilies, and cheese. It’s a comforting dish that supports digestive health and boosts immunity. To ensure the best flavor, avoid using overly ripe tomatoes or low-quality cheese, which can compromise the dish's creaminess. This recipe is perfect for those looking to explore authentic Bhutanese cuisine with minimal effort and maximum taste.
Originating from Bhutan, Shamu Datshi reflects the country’s agricultural roots, emphasizing locally sourced ingredients like mushrooms and yak cheese. It embodies Bhutanese culture by highlighting communal dining and the joy of shared meals.
Ingredients
- 250g fresh mushrooms, cleaned and sliced
- 200g Bhutanese red or green chilies, finely chopped (adjust to taste)
- 200g Bhutanese cheese (preferably yak cheese), grated
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1 medium-sized tomato, chopped
- 2 tablespoons vegetable oil
- Salt to taste
Instructions
1. Prepare the Mushrooms: Clean the mushrooms thoroughly and slice them into medium-sized pieces.
2. Sauté the Vegetables:
- Heat vegetable oil in a pan over medium heat.
- Add chopped onions and minced garlic. Sauté until the onions are translucent.
3. Add Chilies:
- Stir in the finely chopped Bhutanese chilies. Cook for a few minutes until they release their flavors.
4. Introduce Mushrooms:
- Add the sliced mushrooms and continue cooking until they release moisture and become tender.
5. Incorporate Tomatoes:
- Mix in the chopped tomatoes. Cook until they soften and contribute to the sauce.
6. Cheesy Goodness:
- Gradually sprinkle the grated Bhutanese cheese into the pan. Stir continuously until the cheese melts and forms a creamy consistency.
7. Season and Simmer:
- Season with salt to taste. Let the dish simmer on low heat until the flavors meld and the sauce thickens.
8. Serve Warm:
- Once the Shamu Datshi has reached the desired consistency, remove it from heat. Serve warm, paired with Bhutanese red rice or any preferred grain.
Nutrition Value:
1. 250g fresh mushrooms, cleaned and sliced
- Calories: 30
- Carbohydrates: 5g
- Protein: 3g
- Fat: 0.5g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: B vitamins (especially B2 and B3), vitamin D
- Minerals: Selenium, potassium
- Nutritional benefit: Low in calories and fat, rich in antioxidants, supports immune function and overall health.
2. 200g Bhutanese red or green chilies, finely chopped (adjust to taste)
- Calories: 40
- Carbohydrates: 8g
- Protein: 2g
- Fat: 1g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: Vitamins A and C
- Minerals: Potassium, magnesium
- Nutritional benefit: High in vitamin C and capsaicin, boosts metabolism, promotes heart health, adds spice to the dish.
3. 200g Bhutanese cheese (preferably yak cheese), grated
- Calories: 800
- Carbohydrates: 0g
- Protein: 40g
- Fat: 70g
- Sodium: 800mg (varies by type)
- Cholesterol: 120mg (varies by type)
- Vitamins: A, D, and B12
- Minerals: Calcium, phosphorus
- Nutritional benefit: Rich in protein and calcium, supports muscle health and bone density, provides healthy fats for energy.
4. 1 onion, finely chopped
- Calories: 45
- Carbohydrates: 11g
- Protein: 1g
- Fat: 0g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6
- Minerals: Manganese, potassium
- Nutritional benefit: High in antioxidants, supports heart health, digestion, and may have anti-inflammatory properties.
5. 3 cloves garlic, minced
- Calories: 13
- Carbohydrates: 3g
- Protein: 0.6g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6
- Minerals: Manganese, calcium
- Nutritional benefit: Anti-inflammatory and immune-boosting properties, may help lower blood pressure and improve cardiovascular health.
6. 1 medium-sized tomato, chopped
- Calories: 22
- Carbohydrates: 5g
- Protein: 1g
- Fat: 0.2g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, K, and folate
- Minerals: Potassium, manganese
- Nutritional benefit: Rich in antioxidants, particularly lycopene, linked to heart health and cancer protection.
7. 2 tablespoons vegetable oil
- Calories: 240
- Carbohydrates: 0g
- Protein: 0g
- Fat: 28g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E
- Minerals: None significant
- Nutritional benefit: Provides healthy unsaturated fats, supports heart health, and aids in the absorption of fat-soluble vitamins.
8. Salt to taste
- Sodium: varies based on the amount used; negligible calories.
- Nutritional benefit: Essential for maintaining electrolyte balance, supports nerve function and muscle contraction, should be consumed in moderation.
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