I once witnessed a friend making Stinging Nettle Soup with some nettles from the wild, an onion, a potato and some lemon juice. It was delicious, and I put it on my list of things to learn to make myself. That was years ago.
This year, as the nettles popped up in my community garden, I decided this was the year. I found a simple recipe with the least amount of ingredients (’cause that’s how we roll here at Gardenerd HQ) and tested the process. Here are my findings:
![Stinging nettle leaves](https://gardenerd.com/wp-content/uploads/2020/03/IMG_8755-1024x768.jpg)
Recipe inspired by Getty Stewart
Ingredients
- 6 cups lightly packed stinging nettles
- 1/2 tbsp canola oil
- 1 onion, chopped (we used a few shallots)
- 2 cloves garlic, minced (we used garlic oil to make it lower FODMAP)
- 4 medium potatoes, cut into small cubes
- 5 cups soup stock (we used water & nutritional yeast)
- salt and pepper to taste
- we added lemon juice to taste
- 1 tbsp chopped dill (optional)
Method
First, slide your hands into a pair of rubber gloves. Stinging nettles sting. That’s a fact. Don’t try to be a hero. THICK GLOVES. Now, rinse those nettles a few times in a bucket of water.
![Stinging nettles and gloves](https://gardenerd.com/wp-content/uploads/2020/03/IMG_8753-1024x768.jpg)
![Stinging Nettles and stems](https://gardenerd.com/wp-content/uploads/2020/03/IMG_8752-1024x768.jpg)
Separate the leaves from the stems to cook them separately. Note: let me just say right off the bat that if your nettles are more mature, the stems will be too fibrous to use. I found out the hard way, while trying to puree the soup with an immersion blender. If using older nettles, plan on using a high-speed blender instead, or leave the mature stems out.
Next
Heat the oil over medium heat and saute your onions or shallots and cook for 2-3 minutes. Add the potatoes and garlic (if using – hold garlic oil until later) and continue cooking another 5 minutes.
![potatoes and shallots](https://gardenerd.com/wp-content/uploads/2020/03/IMG_8756-1024x768.jpg)
Then add the broth and the nettle stems.
![Nettle stems and potatoes](https://gardenerd.com/wp-content/uploads/2020/03/IMG_8758-1024x768.jpg)
Bring the whole thing to a boil, then reduce to simmer 10-15 minutes, until potatoes are soft. Drop in your nettle leaves and stir. Cook for an additional 2 minutes until the leaves are just wilted. The stingers will be neutralized, leaving behind bright green leaves and stems chock-full of vitamins and chlorophyll. Then you’re ready to puree!
![Stinging nettle soup](https://gardenerd.com/wp-content/uploads/2020/03/IMG_8760-1024x768.jpg)
Once pureed, you can adjust the thickness with water or more broth. And it bears repeating that if your stems were too fibrous, use a real live high-speed blender rather than a stick or immersion blender. Go for the big guns. That said, don’t over blend, or your potatoes will turn gelatinous. Very unpleasant.
Add salt and pepper and a squeeze of lemon juice to taste. Sprinkle with dill if you like dill. Serve with crusty bread or crackers.
Interesting but the name scary! Do local nurseries carry stinging nettle I wonder?
I have never seen them there. But maybe the seeds are available. Really easy to grow from seed.
On my list now. Thank you.