Spring Nettle Soup

nettle soup

Nettle Soup

Tender-handed stroke a nettle

And it stings you for your pains;

Grasp it like a man of mettle,

And it soft as silk remains

 From the nettle’s lesson. Proverb, 1753.

Nettles (Urtica Dioica) are worth searching for; used throughout the world to build vitality, they are delicious and once cooked they have a delicate flavour and a pleasant texture. I always look forward to finding the first young nettles of spring to make soup, infusion or pesto; it’s a great way to mark the start of the growing year.

Nettle tops are best gathered- carefully- before they set flowers,  nettle stings causes temporary burning and irritation so make sure to wear gloves. Avoid nettles close to roadsides and select only the fresh, young top growth. If nettle doesn’t grow where you live, you may find them at farmer’s market. Nettles lose their sting once chopped, dried, or cooked.


Fresh Nettle

The nettle is a perennial plant full of iron, calcium, magnesium and nitrogen, which makes it incredibly nutritious for both plants and humans.They also increase circulation and provides external treatment for arthritic pain, gout, sciatica and neuralgia. Rich in minerals, they increase the hemoglobin in the blood, purify the system and have a generally toning effect on the whole body.

According to Chinese medicine, nettles are a yin and blood tonic that support the bladder, kidney, spleen, and liver. They also have diuretic properties and enrich the blood, thicken the hair and may help reduce blood sugar levels. Nettles reduce pitta and kapha and can be used, in moderation, by vata.

Cooking Nettles

Cooking Nettles


  • 2 tablespoons olive oil

  • 1 large onion, diced

  • 3 garlic cloves, cut in half

  • 1 large potato, diced

  • 2 cups blanched chopped nettles (if you can’t find nettles you can substitute them for more watercress, sorrel or chard)

  • 1 cup parsley

  • 1 cup radish greens, chopped

  • 2 cups watercress

  • 2 cups arugula or spinach

  • 2 cups vegetable broth

  • Sea salt and freshly ground pepper

  • Few stems of fresh marjoram or oregano

  • 1 inch stick kombu seaweed (optional)

  • Crème fraîche, chive blossoms or sweet violet for garnish.

1.Warm the oil in a large soup pot. Add the onions and garlic and cook over medium heat for several minutes until the onion is soft.

2.Add the potatoes and all the greens. Cook until the greens are wilted. Add the vegetable broth, 1 teaspoon salt and kombu.

3.Bring to a boil, then lower the heat and simmer until the potatoes are soft.

4.Cool lightly, remove the marjoram or oregano and pour into a food processor and purée until smooth.

5.Adjust salt and add freshly ground pepper. Serve with crème fraîche and decorate with sweet violet or chive blossoms.

3 thoughts on “Spring Nettle Soup

  1. I made a green soup today that I was pleased with – from fennel, broccoli, dill, green onion and Jalapeno. Nettle? I’ve always steered clear of it for obvious reasons – had no idea it could be eaten. Must do research on the sting!

    • Hi Vinny, the little bristly hairs on the leaves and stems of nettles are the ones responsible for stinging, they actually contains formic acid just like ants.. Nettles lose their sting once chopped, dried, or cooked. Do not use nettles raw in salads. You can use nettles as you would spinach, in soups, sauteed, casseroles etc. Thanks for stopping by!

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