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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.