Recipes · Nepalese · Soups and Broths
Gundruk Soup
One serving has 149 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin K (108%), pyridoxine (36%), manganese (24%) and vitamin C (21%). Ready in 23 minutes.
- Preparation: 5 min
- Cooking: 18 min
- Makes: 1 serving (375 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: mustard
Ingredients
- 80 g Mustard greens, pickled
- 50 g Potatoes, raw
- 30 g Tomatoes, raw
- 4 g Garlic, raw
- 1 g Chilies, dried red
- 0.3 g Turmeric
- 0.3 g Cumin
- 0.2 g Fenugreek seeds
- 8 g Mustard oil
- 1 g Salt
- 200 g Water
Method
- Heat the mustard oil in a pot and sizzle the fenugreek seed and dried red chili for a few seconds, then add the garlic and fry for 30 seconds.
- Add the diced potato, tomato and turmeric, and cook for 2-3 minutes, stirring, until the tomato softens.
- Roughly chop the pickled mustard greens (gundruk is traditionally the sun-dried, fermented version; pickled mustard greens make a good, tangy stand-in) and add them with the cumin, salt and water.
- Bring to a boil, then lower the heat and simmer for 15-18 minutes until the potato is tender and the soup is tangy and fragrant.
- Serve hot as a soup, with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 149 kcal | 7% |
| Carbohydrates | 16.9 g | |
| Water | 344 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 2.7 g | 6% |
| Tryptophan | 0.02 g | |
| Threonine | 0.05 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.08 g | |
| Lysine | 0.08 g | |
| Methionine | 0.02 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.06 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.08 g | |
| Histidine | 0.03 g | |
| Fat | 8.3 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 0.98 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 80.2 mg | 8% |
| Copper | 0.14 mg | 16% |
| Iron | 1.6 mg | 9% |
| Magnesium | 32.8 mg | 11% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 68 mg | 10% |
| Potassium | 528 mg | 11% |
| Selenium | 1.6 µg | 3% |
| Sodium | 976 mg | |
| Zinc | 0.55 mg | 7% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.36 mg | 7% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 70.4 µg | 18% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 27.3 mg | 6% |
| Vitamin A | 65.2 µg | 9% |
| Vitamin C | 15.6 mg | 21% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 97.1 µg | 108% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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