Recipes · Bhutanese · Main Courses
Ema Datshi (Bhutanese Chili and Cheese Stew)
One serving has 309 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin C (494%), pyridoxine (42%), copper (37%), vitamin A (37%), phosphorus (36%) and riboflavin (29%). Ready in 35 minutes.
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- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (369 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 150 g Chili peppers, green, raw
- 100 g Cottage cheese
- 18 g Butter, unsalted
- 40 g Onions, raw
- 30 g Tomatoes, raw
- 30 g Water
- 1 g Salt
Method
- Slice the green chilies lengthways, discarding only the very toughest stems (Bhutanese cooks use the whole chili, seeds included, for real heat).
- Bring the water to a simmer in a pan, add the chilies, sliced onion and tomato, and cook 5 minutes over medium heat until the chilies soften slightly.
- Crumble in the cottage cheese and add the butter and salt, stirring gently.
- Simmer uncovered 8-10 minutes, stirring occasionally, until the cheese melts into the liquid and coats the chilies in a loose sauce.
- Serve hot, traditionally alongside red rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 309 kcal | 15% |
| Carbohydrates | 22.5 g | |
| Water | 308 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 15 g | 31% |
| Tryptophan | 0.2 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.71 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.31 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.68 g | |
| Valine | 0.9 g | |
| Histidine | 0.4 g | |
| Fat | 19.3 g | |
| Monounsaturated | 5 g | |
| Polyunsaturated | 0.86 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.62 g | |
| Saturated | 10.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 55.7 mg | |
| Calcium | 128 mg | 13% |
| Copper | 0.33 mg | 37% |
| Iron | 2 mg | 11% |
| Magnesium | 53.5 mg | 17% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 251 mg | 36% |
| Potassium | 748 mg | 16% |
| Selenium | 10.8 µg | 20% |
| Sodium | 719 mg | |
| Zinc | 0.99 mg | 12% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.74 mg | 15% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 59.1 µg | 15% |
| Cobalamin (vitamin B12) | 0.46 µg | 19% |
| Choline | 42.9 mg | 10% |
| Vitamin A | 261 µg | 37% |
| Vitamin C | 371 mg | 494% |
| Vitamin D (D2 + D3) | 3 IU | 1% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 25.2 µg | 28% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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