This nettle soup recipe is my favorite soup ever! If you have fresh stinging nettles, you definitely need to give this a try. Not only does it taste delicious, it’s loaded with the health benefits of nettle.

Nettles (Urtica dioica) come into season once a year in the spring. Sometimes you can find them at the farmers market.

You could also substitute chard, kale or spinach in this nettle soup recipe. However, nettles are so special, maybe this will inspire you to find a patch to tend!

You can get a plant or some seeds and start growing it. It likes loamy soil and some partial shade. Nettle seeds are available at Mountain Rose Herbs.

How to Prepare Stinging Nettle for Eating

If you’ve ever fallen into or brushed up against a patch of nettles, you know they have a sting!

But once you cook your nettles, the sting is deactivated. You can sauté, blanch, or boil them to get rid of the sting.

Health Benefits of Nettle

Nutrient Density

Stinging nettle is a superfood! Eating it gives you a diversity of nutrition beyond what you have in your vegetable box. Because of its nutrient density, nettle just makes you feel better.

Nettle is incredibly nutritive and rich in antioxidants and amino acids. This mineral-rich plant contains calcium, iron, magnesium, manganese, and potassium. It’s also a source of vitamin A, which supports eye health, and vitamin C, which is important for the immune system. Phytonutrients in nettles include beta-carotene, chlorophyll, lutein, quercetin, and rutin.

Medicinal Properties

Nettle is also one of the most safe herbs. It is considered an alterative herb, which means it supports the body’s own natural processes and restores the function of its systems and organs. Nettle has a particular affinity for the kidneys and urinary tract system.

This herb also has a long history of use for modulating inflammation and has been used to reduce arthritis and joint pain and to support the upper respiratory system. Many herbalists use nettle to relieve seasonal allergies (hay fever).

Nettle in Food

If you start drinking a ton of nettle tea all the time, it can be a little bit drying. But when you eat it in food, nettle is so nourishing and full of vitamins, minerals and proteins – and this nettle soup recipe takes just 10 minutes to make!

You could also up the health factor of your nettle soup recipe by using this medicine broth recipe as your liquid.

I’d love to hear from you! What are your favorite spring greens? Have you ever cooked with nettle? Please share in the comments below.

Print Recipe

Nettle Soup Recipe

Author: Kami McBride

Ingredients

½ to 1 bunch asparagus
1/4 to 1/2 cup mushrooms of choice
1 scallion, chopped
1/2 tsp coriander powder
1/4 tsp cumin powder
4 cups chopped fresh nettle leaves (remove any tough stems)
2 tbsp miso paste
1/2 avocado
4 cups water or broth of choice
Edible flowers for garnish (optional)

Instructions

Add ¼ cup of water or broth to a pot
Add the asparagus, mushrooms, and scallion and sauté over medium-high heat for about 5 minutes
Stir in the coriander and cumin
Add the nettles and some more water or broth
Sauté for about 5 minutes until the nettles are cooked down
Put the nettle mixture, miso, avocado, and the rest of the liquid into a blender and blend until smooth
Garnish with edible flowers and serve