Nettle Soup: A Nutrient-Rich and Flavorful Delight

Nettle soup is a nutritious and delicious dish that celebrates the vibrant flavors of foraged greens. Nettles, known for their health benefits and earthy taste, are transformed into a comforting soup that’s perfect for cooler days. This recipe combines the subtle sweetness of onions and potatoes with the rich flavor of broth, creating a velvety texture that soothes the soul and nourishes the body.

Preparation Time:

  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Total time: 45 minutes


  • 4 cups fresh nettle leaves, washed and trimmed
  • 1 tablespoon (15 ml) olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 2 medium potatoes, peeled and diced
  • 4 cups (960 ml) vegetable or chicken broth
  • Salt and pepper, to taste
  • 1/4 cup (60 ml) heavy cream or coconut milk (optional)
  • Fresh chives or parsley, chopped, for garnish


1. Prepare the Nettles:

  • Using gloves, carefully wash the nettle leaves under cold water to remove any dirt or debris.
  • Trim off any tough stems and discard.

2. Sauté the Aromatics:

  • In a large pot, heat the olive oil over medium heat.
  • Add the chopped onion and garlic, and sauté until softened and fragrant, about 5 minutes.

3. Add the Potatoes and Broth:

  • Stir in the diced potatoes and vegetable or chicken broth.
  • Bring the mixture to a boil, then reduce the heat and simmer until the potatoes are tender, about 15 minutes.

4. Add the Nettles:

  • Carefully add the cleaned nettle leaves to the pot.
  • Cook for an additional 5 minutes, or until the nettles are wilted and tender.

5. Blend the Soup:

  • Using an immersion blender or transferring in batches to a blender, puree the soup until smooth.
  • Season with salt and pepper to taste.

6. Finish the Soup:

  • Stir in the heavy cream or coconut milk, if using, for added creaminess.
  • Adjust seasoning if necessary.

7. Serve and Garnish:

  • Ladle the nettle soup into bowls.
  • Garnish with chopped fresh chives or parsley.

8. Enjoy:

  • Serve the nettle soup hot, with crusty bread or crackers on the side, and savor the nourishing flavors of this delightful green soup.

Cooking Tips:

  • Be sure to handle the nettle leaves with care, using gloves to avoid stings.
  • If nettles are not available, you can substitute with spinach or another leafy green.
  • For a dairy-free version, omit the heavy cream and use coconut milk or a dairy-free alternative.

Why You’ll Love This Recipe:

  • Nutrient-Rich: Nettles are packed with vitamins and minerals, making this soup a healthy choice.
  • Comforting: The creamy texture and earthy flavor of this soup are comforting and satisfying.
  • Seasonal: Nettle soup is a wonderful way to enjoy the flavors of spring and early summer, when nettles are in season.


Nettle soup is a nutritious and flavorful dish that highlights the versatility of foraged greens. With its rich flavor and velvety texture, this soup is sure to become a favorite in your recipe collection. Whether enjoyed as a light lunch or a comforting dinner, nettle soup offers a taste of the season and a nourishing boost for your body and soul.

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