Name: Classic Stinging Nettle Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 medium onion, chopped; 2 cloves garlic, minced; 1 tablespoon olive oil or butter; 1 medium leek (white and light green parts), chopped; 2 medium potatoes, peeled and diced; 1 large carrot, chopped; 6 cups vegetable or chicken broth; 6–8 cups fresh stinging nettle leaves (young tops preferred); Salt and pepper, to taste; ½ teaspoon ground nutmeg (optional); 1 tablespoon lemon juice or apple cider vinegar (optional); ½ cup heavy cream or coconut cream (optional, for creaminess); Crusty bread or sour cream, for serving (optional)

Stinging nettles might be considered weeds by some, but in the hands of a resourceful cook, they transform into one of the most nourishing and flavorful greens nature offers. The Classic Stinging Nettle Soup is a beloved springtime dish rooted in centuries of foraging tradition across Europe and parts of Asia. Its earthy flavor, deep green color, and impressive nutritional profile make it a must-try for anyone exploring wild edibles or simply looking for a wholesome seasonal soup.

Classic Stinging Nettle Soup

This recipe brings out the best of nettles’ natural taste, blending them with simple vegetables and herbs to create a hearty, warming soup that’s perfect for chilly spring evenings. Once cooked, nettles lose their sting completely, allowing their gentle flavor and powerful nutrients to shine.

Whether you’re new to nettles or a seasoned forager, this guide will walk you through every step of making this vibrant green soup, along with tips, variations, and nutritional benefits.

Ingredients:

1 medium onion, chopped

2 cloves garlic, minced
1 tablespoon olive oil or butter
1 medium leek (white and light green parts), chopped

2 medium potatoes, peeled and diced
1 large carrot, chopped
6 cups vegetable or chicken broth

6–8 cups fresh stinging nettle leaves (young tops preferred)
Salt and pepper, to taste
½ teaspoon ground nutmeg (optional)

1 tablespoon lemon juice or apple cider vinegar (optional)
½ cup heavy cream or coconut cream (optional, for creaminess)
Crusty bread or sour cream, for serving (optional)

Preparation:

Step 1: Harvesting and Preparing Nettles

Using gloves, harvest only the tender young tops (the first 4–6 leaves from the tip) of stinging nettles, preferably in early spring before they flower. Wash the nettles thoroughly under cold water to remove dirt and insects. Discard tough stems.

Note: Cooking nettles neutralizes their sting entirely. Always wear gloves while handling raw nettles.

Step 2: Sauté Aromatics

In a large pot, heat olive oil or butter over medium heat. Add chopped onions and sauté until translucent, about 5 minutes. Add garlic and leek, and cook for another 2–3 minutes until fragrant and softened.

Step 3: Add Vegetables and Broth

Stir in diced potatoes and carrots. Pour in the vegetable or chicken broth. Bring the mixture to a boil, then reduce to a simmer. Cover and cook for 15–20 minutes, or until vegetables are tender.

Step 4: Add Nettles

Add the prepared nettle leaves to the pot. Stir gently to submerge them in the hot broth. Simmer for an additional 5–7 minutes until nettles are wilted and tender.

Step 5: Blend and Finish

Remove the pot from heat. Use an immersion blender to purée the soup until smooth (or carefully transfer to a blender in batches). Season with salt, pepper, and nutmeg. Add lemon juice for brightness, and cream if desired, stirring well to incorporate.

Variations

Creamy Nettle Soup: Add more heavy cream or a swirl of sour cream when serving.
Vegan Option: Use olive oil and vegetable broth; skip cream or replace with coconut cream or cashew cream.

With Wild Greens: Add other wild greens like wild garlic, sorrel, or dandelion leaves for complexity.
Protein Boost: Add cooked white beans or lentils before blending.
Spicy Kick: Sauté a chopped chili pepper with onions for subtle heat.

Cooking Note:

Stinging nettles are highly seasonal and are best used fresh. Frozen nettles can be used but may result in a slightly milder flavor. Always blanch or cook nettles before consuming to remove their sting. This soup freezes well for up to 3 months — just omit the cream until reheating.

Serving Suggestions:

Serve with a slice of crusty sourdough bread or a rustic rye loaf.

Top with a dollop of sour cream or Greek yogurt.
Garnish with fresh herbs like parsley or chives.
Pair with a light white wine or sparkling water with lemon.

Tips:

Pick nettles in early spring when leaves are tender and vibrant green.
Always use gloves when harvesting or washing raw nettles.
If blending in a countertop blender, let the soup cool slightly to avoid splattering.

Taste before adding acid (lemon/vinegar); it should complement, not overpower.
For added depth, sauté vegetables in a bit of bacon fat or add smoked paprika.

Prep Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Nutritional Information (per serving, based on 6 servings):

Calories: 160

Protein: 4g
Carbohydrates: 22g
Fat: 6g

Fiber: 4g
Sodium: 620mg
Vitamin A: 110% DV

Vitamin C: 80% DV
Iron: 15% DV
Calcium: 10% DV

FAQs

Are nettles safe to eat?

Yes. Once cooked, stinging nettles lose their sting completely and are safe to consume. They are incredibly nutritious and have been used in traditional cooking for centuries.

Where can I find stinging nettles?

Look for young nettles in woodlands, meadows, or shaded areas in early spring. Make sure to forage away from roads and pesticides.

Can I eat nettle soup every day?

Absolutely! Nettles are packed with vitamins and minerals like iron, calcium, and magnesium. If you’re not allergic or on blood thinners, daily moderate consumption is fine.

How do I store leftover nettle soup?

Store in an airtight container in the refrigerator for up to 4 days. You can also freeze it for longer storage, just add cream when reheating.

Can I make nettle soup without blending it?

Yes, but blending gives it a smoother texture. If you prefer chunky soup, chop the nettles finely before adding.

Conclusion

Classic Stinging Nettle Soup is more than just a tasty seasonal dish — it’s a connection to the land, tradition, and nutrition. With its earthy flavor, silky texture, and vibrant color, this soup makes for a satisfying and healthful meal that showcases the beauty of foraged food. Whether you serve it as a light lunch, a starter for a spring dinner, or as a cozy meal on its own, this soup is a simple yet elegant way to bring wild greens to your table.

Now that you’ve discovered how easy and delicious nettles can be, let this recipe inspire more foraging adventures and wholesome home cooking.