Foraged Nettle Soup
Foraged Nettle Soup
vegan, gluten free, dairy free, nut free
Stinging nettles are a potent medicinal plant that are packed with nutrients particularly high in vitamins A and C, iron, calcium, magnesium, potassium, all of the essential amino acids and are an excellent source of protein. Since ancient times, they have been traditionally used by many cultures for their healing and supportive properties. They are commonly used to support arthritis, aches and pains, urinary tract infections and seasonal allergies as when they are cooked they become a natural antihistamine. Go out in nature and make the most of these free foraged greens to enjoy a fresh and flavourful spring soup.
Serves: 4 / Makes: approx 1650ml
Prep time: 20 minutes
Cook time: 20-25 minutes
Utensils needed: high speed or hand held blender , 1 medium saucepan, 1 large bowl for ice bath
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150g freshly foraged nettles, leaves only (see ‘Foraging for Nettles’ tab below)
1 tbsp extra virgin olive oil
250g leeks (about 1 medium-large leek), roughly chopped
130g mushrooms, wiped clean and roughly chopped
2 large garlic cloves, minced or roughly chopped
270g white potato, washed and chopped into bite sized cubes (keep skin on for fibre)
800ml vegetable stock (or 2 tsp bouillon powder with 800ml water)
A pinch of sea salt
A pinch of black pepper
Juice of a lemon
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Garnish with chopped seasonal herbs like chives or tarragon or micro-greens like butterfly/wood sorrel
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Place the nettle leaves in a colander and wash thoroughly to clean. To avoid being stung, use gloves or don’t touch them and shake the colander instead.
To neutralise the sting and retain the nutrients, colour and flavour, blanch in boiling water for 40-60 seconds. This will also remove any extra dirt or microorganisms left on the leaves. Immediately, drain and drop into a large bowl of ice-cold water for 1 minute. Drain again and set aside.
Heat the olive oil in a medium saucepan over a low-medium heat and add the leeks and a pinch of salt. Saute for 5 minutes until they begin to soften and are translucent.
Add the mushrooms and garlic and saute for 5 minutes until they release moisture and cook down.
Stir in the chopped potatoes, pour in the vegetable stock and increase the heat to boil.
Once boiling, cover with a lid and reduce the heat to gently simmer for 20-25 minutes.
When the potatoes are tender enough that a utensil easily slides into the middle, add the blanched nettles and cook for 2 minutes.
Add a pinch of black pepper, lemon juice and then pour into a high speed blender or use a hand held blender to blend until smooth. Adjust to desired soup consistency by adding more stock if needed.
Taste and adjust seasoning, adding more salt, pepper or lemon juice if necessary.
Serve and garnish with seasonal herbs like chopped chives or tarragon or micro greens e.g. I topped with butterfly/wood sorrel, also known as Oxalis, which has a delicious sharp lemon flavour.
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Store in the fridge and eat within 3 days or freeze on the day made and eat within 3 months. More nutrients are available though the sooner you eat.
Nettles must be steamed or blanched in boiling water to neutralise the sting, but you can eat them like any other green once properly prepared. This also means nettles aren’t to be used in salads.
It’s important to be careful whilst harvesting and preparing stinging nettles so below are a few answers to questions you may have.
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If your stock is not homemade or you are using bouillon powder - be sure to check ingredients and look out for allergens like celery, gluten, milk and soy etc. When I don’t use homemade stock, I like to use the Marigold Organic Vegan Bouillon powder (the brown tub).
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Where can I find nettles?
In the UK, nettles grow in abundance. They thrive in areas near woodlands, hedgerows and along river banks, moist in soil and that receive a good amount of rainfall. As always with foraging, be 100% sure that you identify them correctly.
When can I forage for nettles?
Nettles are best harvested in early-mid spring when they’re still small, young and before the plant begins flowering because that’s when the leaves are most tender and at their seasonal best. Do not pick nettles when in flower because they produce cystoliths, which when absorbed by the body can affect kidney function.
How do I pick nettles?
Only pick in areas abundant in nettles and make sure you are collecting them in a clean environment (avoid polluted areas free from toxins, pesticides, road runoff and away from dog walking areas ).
Wear thick gloves and long sleeves to avoid getting stung.
Cut off the top 4 inches of the stem (using a foraging shear or scissors). This allows the nettles to continue growing.
Collect in a basket or cloth bag.
You can add prepared nettles to pesto, smoothies, dry them to make into tea or simply saute them with garlic. They have a similar flavour to spinach and also wilt down to about a quarter of their fresh amount when cooked.