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Stinging Nettle Soup: A Green, Nutritious Classic of Spring
Stinging nettle soup might just be the most iconic recipe made with foraged nettles. It’s vibrant, earthy, and loaded with the goodness of early spring. This is the kind of soup that feels nourishing in every sense of the word. It’s a warm bowl of green, filled with flavor and simple ingredients, perfect for shaking off the last chill of winter.
Whether you’re here for a healthy recipe, curious about foraging, or simply want to try something new and seasonal, stinging nettle soup is a great place to start. It’s vegetarian, easy to make, and surprisingly satisfying. Just a few handfuls of wild greens, a potato, some aromatics, and you’re on your way.
What Are Stinging Nettles, and Why Use Them?
Stinging nettles are wild, leafy plants that grow abundantly in spring. You’ll find them in damp, shaded places like forest edges, riverbanks, and even tucked around gardens and old stone walls. When they’re young, their leaves are tender and full of potential.
Nettles are rich in vitamins A, C, and K, along with minerals like iron, calcium, and magnesium. They also contain a fair bit of protein for a leafy green, which makes them a great seasonal choice if you’re aiming to eat more nutrient-dense foods. But, of course, always do your own research and listen to your body when trying new ingredients.
To identify them, look for pointed, serrated leaves that grow in opposite pairs on a square stem. The leaves are covered in tiny stinging hairs that cause irritation if touched, which leads us to the next important point.
Stinging nettles.
Use Gloves and Pick in Spring
Gloves are absolutely essential when harvesting nettles. The fine hairs on the stems and leaves can sting the skin and can leave a rash. A thick pair of gardening gloves makes all the difference, and once the nettles are steamed or cooked, the sting completely disappears.
The best time to pick nettles is in early to mid-spring. You want the young tops and tender leaves, before the plant flowers and becomes fibrous. Picking them early ensures the best texture and flavor for cooking. Once they start to flower, it’s best to let them be.
Always make sure to put on gloves when picking nettles, as they sting.
Steam, Don’t Boil
When preparing nettles for soup, steaming is the way to go. Boiling can leach out both flavor and nutrients into the water, which then gets discarded. Steaming keeps everything in the leaves where it belongs. It also softens the nettles and removes their sting, making them ready for blending. It also makes sure that they keep as much vibrant green color as possible.
If you don’t already own a steamer basket, I recommend this one. It’s simple to use, inexpensive, and fits into most standard pots. I use mine all the time, not just for nettles but for greens, dumplings, and even reheating leftovers gently.
Wine and Nutmeg Add Depth
I love adding a splash of white wine to this soup. It brings a bright, acidic note that cuts through the richness and adds depth to the broth. If you don’t have white wine at home, don’t worry. You can leave it out and still have a delicious soup. But if you do have some on hand, even a small amount makes the base more interesting.
Nutmeg is another ingredient I like to include. Just a pinch adds warmth and a subtle spice that pairs beautifully with the mild bitterness of nettles and the creaminess of potato. It’s a little touch that makes a big difference.
Stinging nettles are super healthy and rich in vitamins.
Blend Smoothly for a Silky Finish
To get that smooth, velvety texture, a good blender is key. I recommend this handheld blender for its power and ease of use. You can blend the soup right in the pot, which saves time and dishes. It’s compact, easy to clean, and works for everything from soups to sauces to smoothies. Just be careful when blending hot liquids. Tilt the pot slightly away from you and blend slowly at first to avoid any splashes.
To Serve: Eggs and Bread
This soup is filling on its own, but it becomes a full meal with a soft-boiled egg and a slice of good bread on the side. I like my eggs with a solid white and a just-set yolk. They add a creamy richness that complements the herbal green of the soup beautifully. You can also top it with a swirl of cream, a few fresh herbs, or even a dollop of yogurt. It’s the kind of dish that feels both rustic and refined, comforting and vibrant.
The Joy of Simple, Seasonal Cooking
There’s something so satisfying about turning wild greens into a nourishing bowl of soup. It connects you to the season, to the land, and to the quiet rhythm of cooking something wholesome from scratch. This stinging nettle soup is more than just a recipe. It’s a reminder that simple ingredients, treated with care, can become something deeply delicious. If you’ve never cooked with nettles before, give it a try. You might be surprised at just how much you love it.
Stinging nettle soup might just be the most iconic recipe made with foraged nettles. It’s vibrant, earthy, and loaded with the goodness of early spring. This is the kind of soup that feels nourishing in every sense of the word. It’s a warm bowl of green, filled with flavor and simple ingredients.
Total Time:35 minutes
Yield:4–6 portions 1x
Ingredients
Scale
2–3 liter (8–12 cups) stinging nettles
2 tbsp olive oil
2 shallots, chopped
1 leek, the white part, chopped
1 dl (⅖ cup) white wine
1 large potato, peeled and diced
¼ tsp nutmeg
4 dl (1 ⅔ cups) reduced stock (for example, chicken or vegetable)
6 dl (2 ½ cups) water
2 garlic cloves, minced (or 1 dl / ½ cup chopped wild garlic)
Black pepper, to taste
Salt, to taste
To Serve
Boiled eggs
Bread
Instructions
Wash the nettles thoroughly while wearing gloves. Steam them for 5 minutes and set aside to cool. Chop them once cool enough to handle.
Heat the olive oil in a pot. Add the shallots and sauté until they begin to soften.
Add the chopped leek and sauté for a few more minutes.
Stir in the garlic (if using) and cook for 1 minute.
Add the white wine and diced potato. Let the wine reduce by half.
Season with black pepper, nutmeg, and salt.
Pour in the stock and water. Simmer until the potatoes are fully cooked.
Add the steamed nettles and wild garlic (if using). Cook for 30 seconds.
Carefully blend the soup until very smooth, making sure not to splash the hot liquid.
Stir in the heavy cream. Taste and adjust seasoning if needed.
Serve the soup topped with boiled eggs and a slice of good bread, if desired. Enjoy!
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