Nettle Soup Recipe

Name: Nettle Soup
Prep time: 30 min
Cook time: 45 min
Total time: 75 min
Yield: 4
Ingredients: 1/2 large shopping bag of fresh nettle tops; Salt; 1 tablespoon extra virgin olive oil; 1 teaspoon butter; 1/2 cup chopped shallots; 1/2 cup chopped celery; 1 pound of Yukon Gold or russet potatoes, peeled and chopped; 4 cups chicken stock; 1 to 2 cups of water; 1 bay leaf; 1 teaspoon dried thyme (or a couple sprigs of fresh thyme); Freshly ground black pepper; 1 1/2 tablespoons lemon juice; 2 to 3 tablespoons of heavy whipping cream

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Have you ever eaten nettles?

The first time I ate them, they were baked, on a pizza. Wow! The flavor is something akin to spinach, but even better.

The most classic way to serve nettles is in nettle soup, made with potatoes, stock, and a little cream. Luxurious and vibrant green, this soup is a bowl-licker.

By the way, you never forget your first encounter with stinging nettles. I was about 6 years old on a trail in Griffith Park in Los Angeles with my parents. My hand brushed against a plant alongside the path.

OUCH!

It felt like a hundred little needles poking the back of my hand. Soon, my skin was covered with little white bumps, proof of the pain.

What I didn't know then, nor could possibly appreciate at that age, was how nutritious nettles are, and how delicious!

Nettles have been used as an herbal remedy for thousands of years. They help detoxify the body, they are anti-inflammatory, they can help with circulation, allergies, hormonal regulation, and prostate issues. (Read more about nettles at WebMD.) You can buy nettle supplements and nettle tea.

stinging Nettles freshly picked for making nettle soup — Elise Bauer

Where to get nettles?

Given the sting factor, you won't find them in the grocery story. You either have to forage for them yourself (they grow wild on almost every continent), in which case, wear thick gloves, and pick the tender tops before they flower, or you can sometimes find them at your local farmer's market in very early spring.

They are harvestable for only a short season (a couple of weeks), so if you see them, buy them (or pick them, with gloves)! You can always blanch them and freeze them to use later.

Nettle Soup

Prep Time 30 mins

Cook Time 45 mins

Total Time 75 mins

Servings 4 servings

Fresh, raw stinging nettles sting! Wear protective gloves when handling them, until after they are blanched.

You can easily make this soup without the cream, if you are avoiding dairy.

1/2 large shopping bag of fresh nettle tops
Salt
1 tablespoon extra virgin olive oil
1 teaspoon butter
1/2 cup chopped shallots
1/2 cup chopped celery
1 pound Yukon Gold or russet potatoes, peeled and chopped
4 cups chicken stock, homemade or store-bought
1 to 2 cups water
1 bay leaf
1 teaspoon dried thyme (or a couple sprigs of fresh thyme)
Freshly ground black pepper
1 1/2 tablespoons lemon juice
2 to 3 tablespoons heavy whipping cream

Blanch the nettles:

Bring a large pot of lightly salted water to a boil. Prepare a large bowl of ice water. Wearing protective gloves, transfer the nettle tops into the boiling water. Blanch for 2 minutes.

Elise Bauer

Use tongs to lift the wilted blanched nettles out of the pot and transfer to the bowl of ice water to shock them. Strain in a colander.

Elise Bauer

Cut away and discard any large stems from the nettles. (This should be easier to do now that the nettle stingers have lost their sting due to the blanching.)

You should have 3 to 4 cups of blanched tender nettle tops and leaves for this recipe. Any blanched nettles not used at this point can be frozen for future use.
Sauté the shallots and celery:

In a 6 quart soup pot, heat the olive oil and butter on medium heat. Add the chopped shallots and celery and cook until softened, about 5 minutes.

Elise Bauer
Add the potatoes, stock, bay leaf, and thyme:

Add the chopped potatoes, the chicken stock, bay leaf, and thyme. If using unsalted or low sodium stock, add one teaspoon of salt. Bring to a simmer and simmer for 5 minutes.

Elise Bauer
Chop the blanched nettles, add to the soup pot, and simmer

Roughly chop the blanched nettles. Add 3 to 4 cups of the chopped blanched nettles to the pot. Add enough water to just cover the nettles and potatoes, 1 to 2 cups. Return to a simmer and simmer for 15 minutes or until the potatoes are soft and the nettles tender.

Elise Bauer
Purée the soup:

Remove the bay leaves (and thyme sprigs if using) from the pot. Using an immersion blender or working in batches with a standing blender, purée. Return to the pot and take off the heat.

How to Thicken Soup
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Adjust the seasonings and serve:

Add salt to taste. Depending on the saltiness of the stock you are using, you may need to add at least a teaspoon or more to the soup. Add 1/2 teaspoon of freshly ground black pepper. Add lemon juice. Right before serving, swirl in the cream. Adjust seasonings to taste.

Sprinkle with black pepper and garnish with a sprig of fresh mint to serve.

Nutrition Facts (per serving)
331	Calories
12g	Fat
45g	Carbs
13g	Protein

Nutrition Facts
Servings: 4
Amount per serving
Calories	331
% Daily Value*
Total Fat 12g	15%
Saturated Fat 4g	22%
Cholesterol 22mg	7%
Sodium 544mg	24%
Total Carbohydrate 45g	16%
Dietary Fiber 10g	35%
Total Sugars 8g
Protein 13g
Vitamin C 14mg	68%
Calcium 490mg	38%
Iron 4mg	22%
Potassium 1317mg	28%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.