AI-generated photo.
Nepali · Nepal
Gundruk
Also called गुन्द्रुक
Gundruk, a dish from Nepal (गुन्द्रुक).
Pai editors’ mark 4 / 5
Plan, list, and collections
Gundruk is cooked in Nepal as its own dish. Wilt the greens hard with garlic and chili so they taste sour-savory. A true ferment takes days. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
74
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 10%
- Carbs 25%
- Fat 66%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 2.4 g, under the 25 g mark.
Suits · Low sodium
About 432 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Neutral oil62 kcal
- Tomato14 kcal
- Spinach12 kcal
- Garlic4 kcal
- Chili flakes1 kcal
Glycemic load
Estimated glycemic load for this count: 1.8. The bands come from the ingredient table.
Portion
One serving is about 94 kcal. Two portions would be about 188 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 71 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 94 kcal | 5% |
| Protein | 2.4 g | 5% |
| Carbohydrate | 6.2 g | 2% |
| Fiber | 2.2 g | 8% |
| Total sugars | 2.3 g | 5% |
| Fat | 7.4 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 432 mg | 19% |
| Potassium | 481 mg | 10% |
| Calcium | 63 mg | 5% |
| Iron | 1.6 mg | 9% |
| Magnesium | 49 mg | 12% |
| Zinc | 0.4 mg | 4% |
| Vitamin A | 273 mcg | 30% |
| Vitamin C | 26.1 mg | 29% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 261 mcg | 217% |
| Thiamin (B1) | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.9 mg | 6% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate | 109 mcg | 27% |
| Vitamin B12 | 0 mcg | 0% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- A middle path: useful food, with one or two numbers worth watching.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Wide skillet
- Scale
- Spatula
- Timer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Spinach6 cups200 g
Garlic4 cloves12 g
Chili flakes1 tsp2 g
Neutral oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Tomato3 tomatoes320 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Heat a wide pan until it is hot, then add the fat. For Gundruk, start here: wilt the greens hard with garlic and chili so they taste sour-savory.
AI-generated photo.
2Wilt the greens hard with garlic and chili so they taste sour-savory. A true ferment takes days.
Cook 12 min
AI-generated photo.
3The edges should color and the center should be cooked. Stop when this is true of Gundruk: Wilt the greens hard with garlic and chili so they taste sour-savory. A true ferment takes days.
AI-generated photo.
4Serve from the pan while it is still hot. Gundruk is eaten in Nepal as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Gundruk is done when the outside has color and the center is cooked through for the protein in the pan.
If it goes wrong
- Gundruk looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Gundruk spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Gundruk, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Gundruk is cooked by saute in Nepal. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.