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

Close up image of a bowl of Nutrient-Rich Nettle Soup. The grey bowl is decorated with parsley leaves, yoghurt swirls and alfalfa sprouts.
Close up image of a bowl of Nutrient-Rich Nettle Soup. The grey bowl is decorated with parsley leaves, yoghurt swirls and alfalfa sprouts.

This week I'm bringing you a recipe made from foraged ingredients: nettles! This Nutrient-Rich Nettle Soup is simple to make, seasonal and utterly delicious. (This recipe was first published in March 2017.)

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 (so 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.

Overhead image of three bowls of Nutrient-Rich Nettle Soup. The bowls are decorated variously with yoghurt swirls, parsley, radish slices and seeds. A woman's hand stirs a golden spoon through one bowl.

Nutrient-Rich 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 light meal served with bread or as an elegant starter.

For tips on picking the nettles themselves, 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.

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5 from 1 vote

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: gluten-free, healthy, vegan, vegetarian
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 5-10 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 between two bowls and garnish with sprouts, toasted walnuts and garlic olive oil if desired.
Tried this recipe?Leave a rating above and mention @vancouverwithlove or tag #vancouverwithlove on Instagram!

If you've enjoyed this Nutrient-Rich Nettle Soup recipe, why not try some of my other spring recipes? My Asparagus, Spinach & Walnut Risotto and Spring Colours Salad are both great for this time of year.

Close up image of three bowls of Nutrient-Rich Nettle Soup. The bowl in the foreground is decorated with yoghurt swirls, parsley, radish slices and seeds.This easy nutrient-rich nettle soup is a wonderful way to transition to spring. Use your wild foraged stinging nettles for a boost of iron and natural antihistamines in this delicious springtime soup! #nettles #antihistamine #soup #spring #recipe

Comments 4

    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!

  1. 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.

    1. Post

      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! 🙂

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