Learn how to make Gundruk, a traditional Nepali fermented leafy greens dish. This flavorful side dish, rich in probiotics, can be enjoyed on its own or added to soups and stews. Follow our step-by-step recipe to create this unique and nutritious delicacy at home, perfect for boosting gut health and adding a tangy twist to your meals.

Ingredients:

- 1 kg mustard greens, spinach, or radish leaves (or a mix)

- Salt, as needed

- Water, for washing

Instructions:

Preparation:

  - Wash the leafy greens thoroughly with water to remove any dirt.

  - Shake off excess water and allow the greens to wilt slightly by leaving them in a cool, dry place for 1-2 days.

Fermentation Process:

  - After wilting, chop the greens into small pieces.

  - In a large bowl, gently massage the greens with a little salt to release their natural juices.

  - Pack the greens tightly into a clean jar or container, ensuring there is no air trapped between the layers. You can use a stone or weight to press the greens down.

  - Cover the container with a clean cloth or lid, and leave it at room temperature for 7-10 days to ferment. The greens will develop a tangy flavor over time. You can taste-test the Gundruk to check the fermentation progress.

Drying:

  - Once the fermentation process is complete, spread the fermented greens on a clean surface under the sun for 2-3 days to dry. Turn them occasionally to ensure even drying.

  - After drying, the Gundruk should be crispy and ready to use.

Storage:

  - Store the dried Gundruk in an airtight container in a cool, dry place. It can last for several months.

Serving Suggestions:

- Enjoy Gundruk as a side dish with rice or dal.

- Add it to soups and stews for a tangy, umami flavor.

- You can also sauté Gundruk with onions, tomatoes, and spices for a delicious stir-fry.

Notes:

- You can experiment with different leafy greens for variations in flavor.

- The fermentation time may vary depending on the temperature and humidity of your environment.

Nutritional Values

Mustard Greens, Spinach, or Radish Leaves (1 kg)

Mustard Greens:

   - Calories: About 27 kcal

   - Carbohydrates: 4 grams

   - Fat: 0.5 grams

   - Protein: 2.8 grams

Benefits: Rich in vitamins A, C, and K. Provides antioxidants and fiber, supports bone health, and helps with digestion.

  Spinach:

   - Calories: About 23 kcal

   - Carbohydrates: 3.6 grams

   - Fat: 0.4 grams

   - Protein: 2.9 grams

Benefits: High in vitamins A, C, K, and folate. Contains iron and calcium. Supports eye health, bone health, and provides anti-inflammatory benefits.

  Radish Leaves:

   - Calories: About 16 kcal

   - Carbohydrates: 3.4 grams

   - Fat: 0.3 grams

   - Protein: 1.5 grams

Benefits: Contains vitamins A, C, K, and B vitamins. Provides antioxidants and supports immune function.

Salt (as needed)

  - Sodium: About 2300 mg

Benefits: Enhances flavor. Use in moderation to manage sodium intake.

Water (for washing)

 - Nutritional Values: Minimal calories, no macronutrients.

Benefits: Essential for cleaning the vegetables and ensuring they are free from dirt and contaminants.

These ingredients contribute to a nutritious dish with a variety of health benefits.