Stinging Nettle Soup

🌱 A weed that is actually a Spring delight… when cooked with some tips and tricks can be considered fine dining.

🌱 Spring winds bring growth and new life, but often come with sinus discomfort, fatigue, and allergies. A well known weed in other regions, stinging nettle, is a powerhouse herb in Traditional Chinese Medicine (TCM) known for dispelling wind, cooling heat, and nourishing Qi and Blood. This versatile plant is perfect for combating seasonal challenges, supporting respiratory health, and boosting immunity.

Follow this recipe or substitute the spinach in your recipes with this for a bit of a change.

Foraging fresh nettles in the wild can be a a great way to connect with the environment around you and use what is readily available; look for them in damp, shady areas like forest edges or riverbanks. Remember to wear gloves while handling to avoid stings; the “sting” disappears once cooked! If fresh nettles aren’t accessible, dried nettles can be found in stores or online as a great alternative (just rehydrate/soak before cooking).

This nettle soup recipe is a delicious way to incorporate this springtime herb into your diet to support your body’s seasonal needs.

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Stinging Nettle Soup

INGREDIENTS

For Fresh Nettles:

• 2-3 cups fresh stinging nettles, trimmed and cleaned (about 4 ounces)

• Optional: 1 additional cup of spinach or another mild green for added body

For Dried Nettles:

• ½ cup dried stinging nettles, soaked in warm water for 10 minutes, drained, and patted dry

Base Ingredients:

• 1 tablespoon olive oil (nourishes and moistens)

• 1 medium onion, chopped (supports digestion and clears toxins)

• 2 cloves garlic, minced (supports immunity and clears heat)

• 4 cups vegetable broth (hydrates and nourishes)

• 1 medium potato, peeled and diced (neutral, grounds and supports Qi)

• Salt, to taste

• Pepper, to taste

• Optional garnish: A drizzle of olive oil or a dollop of crème fraîche

INSTRUCTIONS

1. Prepare the Nettles:

   • For fresh nettles: Steam or blanch the nettles for 1-2 minutes to neutralize the sting, then drain and chop.*

   • For dried nettles: Soak in warm water for 10 minutes, drain, and set aside.*

2. Prep Other Ingredients:

   • In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, cooking until fragrant and softened (about 3-5 minutes).

   • Boil the diced potatoes

3. Build the Soup Base:

   • Add vegetable broth, boiled potato, and prepared nettles (fresh or dried). Bring to a gentle boil.

4. Simmer:

   • Reduce heat to low and simmer until the potatoes are tender (about 15-20 minutes).

5. Blend:

   • Use an immersion blender or regular blender to puree the soup until smooth. Adjust consistency by adding more broth if desired.

6. Season and Serve:

   • Season with salt and pepper to taste. Serve warm with optional garnishes like a drizzle of olive oil or a dollop of crème fraîche.

   photo and recipe inspiration to Forager Chef