Healthy Recipies Series
Gundruk Soup – Nepal’s Fermented Leaf Elixir
Gundruk is a traditional fermented leafy green dish from Nepal, also enjoyed in parts of Sikkim and Darjeeling. It is made by fermenting mustard, radish, or cauliflower leaves, which are then sun-dried and stored. Historically, this technique was a way to preserve vegetables for harsh winters in the Himalayas. Gundruk soup is prized for its tangy flavor, probiotic benefits, and role as a warming, gut-friendly dish in cold climates.
Ingredients (Serves 4)
- Gundruk (fermented dried leaves) – 1 cup
- Water – 4 cups
- Oil (mustard oil preferred) – 1 tbsp
- Onion – 1 medium, chopped
- Garlic – 5–6 cloves, crushed
- Tomato – 1 large, chopped
- Green chilies – 2, slit
- Turmeric powder – ½ tsp
- Salt – to taste
- Cilantro (fresh coriander) – 2 tbsp, chopped
- Optional: Cooked dal or boiled potatoes for extra thickness
Method
- Soak Gundruk leaves in warm water for 10–15 minutes, then squeeze out excess water.
- In a pan, heat mustard oil and sauté onions, garlic, and green chilies until golden.
- Add tomatoes, turmeric, and salt; cook until tomatoes soften.
- Add soaked Gundruk and stir-fry for 2–3 minutes.
- Pour in 4 cups of water (or dal broth) and simmer for 10–12 minutes.
- Garnish with fresh coriander and serve hot.
Nutritional Value (per serving, ~200 ml bowl)
- Calories – ~70–90 kcal
- Protein – 2–3 g
- Carbohydrates – 10–12 g
- Fiber – 3–4 g
- Fat – 2–3 g
- Rich in probiotics, calcium, Vitamin C and K and antioxidants.
Gundruk Soup is a probiotic-rich, immunity-boosting Himalayan delicacy that improves gut health, digestion, and bone strength while keeping the body warm in winter.
