Nettles are nature's iron-rich leafy green! Enjoy this quick, easy and nutrient-rich vegan nettle soup as soon as spring comes around.
Have you ever picked stinging nettles?
It's the time of year (roughly mid-March to early May) when they are ready for foraging. If you've never tried them before, let me tell you why they're so good!
Aside from being one of nature's natural antihistamines (great for anyone with hayfever or allergies), nettles are rich in iron and many other nutrients.
I love making pesto, soups and tea with them as they have a taste similar to spinach.
Also, if you're lucky enough to be able to find them growing in the wild, nettles are a completely free food source! Find them in areas of recently disturbed ground that's low down and close to water. Old farmland is a great place to spot them.
NETTLE SOUP - THE RECIPE
This nettle 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 by other flavours.
Enjoy it as a nutritious meal served with bread or as an elegant starter (for more nutritious soups, why not try my Easy Lentil and Carrot Soup, Vegan Chicken Noodle Soup or Carrot, Ginger & Apple Soup).
HOW TO PICK NETTLES
I recommend just snipping off the top few leaves to encourage regrowth and so that you don't end up with large amounts of stalk.
And always remember to use gloves! If you get stung it's no big deal as the pain will wear off, but it's not fun being stung repeatedly so protection is important.
Also, picking the nettles when they're young and before they start to flower means they'll have more nutrients in them. Once the flowers come out, avoid picking as the nettles have passed their peak and they won't taste as good.
LOOKING FOR MORE SPRING RECIPES?
Nutrient-Rich Nettle Soup (vegan & gluten-free)
Special Equipment
Ingredients
- 1 onion, roughly chopped
- 2 cloves garlic, crushed
- 1 large potato, chopped into ½-inch pieces
- 1 medium carrot, roughly chopped
- 3½ cups vegetable stock
- 4 packed cups stinging nettles, thick stalks removed
- Salt & pepper to taste
To serve (optional)
- Garlic olive oil
- Cream
Instructions
- Place onion, garlic, potato, carrot, vegetable stock and nettles in a large saucepan and bring to a boil.
- Reduce heat, cover and simmer gently for 13-14 minutes until potatoes are tender and nettles are wilted.
- Remove from heat, allow to cool slightly and pour soup into blender. Blend on high power for 20 seconds until smooth, then return to pan.
- Heat gently and season to taste with salt and pepper. Divide between bowls and garnish with garlic oil and/or cream if desired.
Notes
HOW TO PICK NETTLES
I recommend just snipping off the top few leaves to encourage regrowth and so that you don't end up with large amounts of stalk. And always remember to use gloves! If you get stung it's no big deal as the pain will wear off, but it's not fun being stung repeatedly so protection is important. Also, picking the nettles when they're young and before they start to flower means they'll have more nutrients in them. Once the flowers come out, avoid picking as the nettles have passed their peak and they won't taste as good.If you’ve tried this recipe, please leave a comment or tip for others below. I'd love to know how you’ve made it your own!
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ne
they grow everywhere!
Lizi
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!
Judee
My CSA grew nettle. I had never seen it before, so I stupidly I just picked some. The sting did go away but it took 2 days and it felt like a burn. After that I was always fearful of picking and cooking it. I guess the sting goes away when it's cooked? Your recipe looks really good and delicious. Beautiful photos.
Elizabeth
Thanks so much Judee! Yes, those stings can be nasty - and I've always found they hurt more as an adult, strangely. The sting goes away completely when the nettles are cooked, so don't worry! as for picking it, I recommend using thick gloves! 🙂
Claire
Do you use the nettle stem too?
Elizabeth
I do, if it's young and tender. If it's woody and tough I discard it.
Marion
Currently I am following a low Fodmap diet so I skipped the onion and garlic... which sounds like it would ruin the soup. But I added an extra potato, finished it off with some coconut cream and cayenne pepper and it was delicious!!!
So grateful for this kind of recipes, thank you.
Elizabeth
So happy you enjoyed it and were able to modify it for low fodmap. 🙂 The onion and garlic just give it a lovely flavour base, but totally aren't essential if they aren't to your taste/dietary reqs.