Nutrient-Rich Nettle Soup (vegan + gluten-free)

Nutrient-Rich Nettle Soup (vegan + gluten-free)

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On a trip to the farmers’ market recently, I was delighted to see that stinging nettles have started appearing. It’s that time of year where they are ready for foraging. Or, if you’re like me and have never yet found a nettle patch growing in the wild in Canada, it’s time to buy them from your local market. It’s fortuitous that nettles begin growing at this time of year, as they’re one of nature’s best antihistamines. This Nutrient-Rich Nettle Soup is great to eat on a regular basis if you suffer from seasonal allergies.

Whether eaten in a soup or drunk as tea, nettles are full of iron and many other nutrients. If you’re lucky enough to be able to find them growing, are a free food source!

This soup is delicious and quick to make. I like to keep the ingredients simple as the nettle really deserves to shine and can easily be overpowered. Enjoy this recipe as a light meal or as an elegant starter.

Nutrient-Rich Nettle Soup (vegan + gluten-free)

Nettles are nature's natural iron-rich leafy green! Enjoy this quick, easy and nutrient-rich vegan nettle soup as soon as spring comes around.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Main Course, Soup
Cuisine: british, gluten-free, healthy, vegan, vegetarian
Keyword: foraging, nettle, quick, spring, stinging nettles
Servings: 2 portions


  • 1 onion, sliced thinly
  • 2 cloves of garlic, crushed
  • 1 medium potato, cut into 1½cm cubes
  • 1 medium carrot, cut into 2cm cubes
  • 3 cups vegetable stock
  • 3 packed cups stinging nettles
  • Salt & pepper

To serve (optional)

  • Garlic olive oil
  • ¼ cup toasted walnuts
  • Alfalfa sprouts


  • Prepare all ingredients as instructed above.
  • Place the onion, garlic, potato, carrot and vegetable stock in a large saucepan and bring to the boil.
  • Reduce the heat, cover and simmer gently for 5 minutes.
  • Add the nettles and simmer for a further 5 minutes until the potatoes are tender and nettles are wilted.
  • Remove from the heat, allow to cool slightly and pour the soup mixture into a blender. 
  • Blend on high for 20 seconds until the soup is almost smooth, then return it to the saucepan.
  • Heat gently and season if required with salt and pepper.
  • When the soup is heated through, divide it between two bowls and garnish with sprouts, toasted walnuts and garlic olive oil if desired.

If you’ve enjoyed this Nutrient-Rich Nettle Soup recipe, why not try some of my other light meals? My Lemony Millet Tabbouleh and Spring Colours Salad are both great for this time of year.

Comments 2

    1. Post

      Sadly that doesn’t seem to be the case in BC. They’re hard to find and if you are lucky enough to claim a patch it’s a prized possession!

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