Gundruk; A Nepali Fermented Leafy Dish For Good Gut Health
Image Credit: gundruk/

A fermented leafy green vegetable called gundruk was first produced in Nepal. Together with Nepal, it is popular among Gorkhali or houses of the Nepalese diaspora in India, Bhutan, Myanmar, and other nations. An estimated 2,000 tonnes of gundruk is produced in Nepal each year, with most of it happening at the home level. Gundruk is obtained from the fermentation of leafy vegetables. It is used as an appetiser as well as a side dish with the main course. In especially during the off-season when the diet consists primarily of starchy tubers and maize, which tend to be deficient in minerals, Gundruk provides a significant source of minerals. 


Large amounts of leaves accumulate in the months of October and November during the first harvest of broad mustard, mustard green, radish, and cauliflower leaves—far more than can be eaten fresh. These leaves are given one or two days to wilt before being chopped up with a knife or sickle. To produce a higher-quality gundruk, radish roots in addition to leaves are used. You can combine the radish's leaves and roots and mash them together. Then it is buried somewhere safe and sunny. The acidity might be tasted after a few days or determined by the fragrance. Then, it is dried in the sun. This method of preparing gundruk makes it tastier, more flavorful, and more acidic. Shredded leaves are crammed closely together in an earthenware pot, and then warm water (about 30 °C) is poured to completely submerge the leaves. Thereafter, the pot is kept in a warm location. The fermenting process is complete after a week, at which point the Gundruk is taken out and dried in the sun. The only difference between this technique and that of making sauerkraut or kimchi is that no salt is applied to the shredded leaves prior to the start of the gundruk fermentation. 

Gundruk is rich in Vitamin C levels. Your body needs vitamin C to absorb iron, which aids in the battle against colds, flu, and inflammation. It also aids in the fight against diabetes, cancer, heart disease, and infections. Gundruk is also beneficial for your gut health as this dish is fermented.