Stinging nettles are one of the finest wild greens you can use to make soup, and there’s plenty of recipes out there. Some are good, some are ok but this is my favorite nettle soup recipe of all time.
I originally developed the recipe for a dinner I billed at $1000 per person for a group of CEOs. To my surprise, instead of the truffles and foie gras, everyone agreed it was the highlight of the meal.
Why this recipe works
Most nettle soup recipes call for blanching and shocking the nettles in ice water, then squeezing them dry. Blanching, while necessary for some things, isn’t necessary for many greens, and the water leeches out flavor from them.
Steaming the nettles quickly, then allowing them to cool, spread out on a tray, will have a stronger flavor as nothing is lost to water. That said, you can get a great result from either blanched or steamed nettles here.
The other key is how it’s thickened. I add boiled potatoes to the soup, instead of raw potatoes. Cooking potatoes in water before adding to the soup brings the flavor of the nettle to the front. It also removes some of the potato starch that can get overpowering and gummy tasting in pureed soups. Here’s a walkthrough of how to make the soup.
How to Make Stinging Nettle Soup
First you steam your nettles, cool, chop ⅓ of them and reserve. To build the soup, you sweat a white mirepoix of celery, leeks and onions in butter. When the vegetables are tender, you add chicken stock and boiled potatoes.
After the soup comes to a simmer, you puree it in a blender with ⅔ of the nettles, add ing the cream and chopped nettles afterward. Finally, the soup is cooled in a metal bowl in a sink of cold water (if not served right away) and reheated gently to serve. The images below illustrate the process.
Classic Stinging Nettle Soup
A rich, ultra nettley stinging nettle soup made with nettles, stock, vegetables, potato, and a splash of cream.
Prep Time: 30minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Course: Appetizer, Soup
Servings: 6
Calories: 223 kcal
Ingredients
Soup
- 4 cups chicken stock
- ½ cup heavy cream
- 2 cups diced peeled russet potato, roughly 1 large potato
- 2 cups diced leeks
- 2 medium sized shallots diced small
- 1 small yellow onion diced
- 3 tablespoons unsalted butter
- 1 cup diced celery
- Kosher salt to taste
- White pepper to taste
- 8 oz stinging nettles or roughly half a paper grocery bag full This should yield about 1 heaping packed cup after blanching, shocking and mincing.
Finishing and serving
- Crème fraiche
- chopped dill or mint
- chopped hard boiled egg optional
- extra virgin olive oil to garnish, optional
Instructions
Preparing the Nettles
- Harvest fresh nettles in the spring about 4-5 inches tall. You can also use the tender growing tips in the late spring and summer.
- Wash the nettles in a sink of cold water, then dry them.
- Blanch the nettles in 2-3 quarts of boiling water seasoned to taste with salt. Cook only until wilted, about 30 seconds. Shock the nettles in cold water and squeeze dry.
- Remove a handful of nettles and finely chop them to add after the soup is pureed.
Building the soup
- Sweat the celery, onion, shallot and leek on medium heat for 5 minutes. Add the chicken stock, potatoes, and bring the mixture to a simmer. Cook on medium-low until the vegetables are tender, about 15 minutes.
- Add the nettles and puree the soup a blender or with an immersion blender. Work in batches if you need. Pour the pureed soup into a pot (preferably metal as it cools faster). Chill in a sink of cold water or in a bowl with ice water.
- Add the rest of the finely chopped, reserved nettles back to the soup and stir in as a garnish if desired. Finally, whisk in the cream to loosen it. The flavor and color will improve as it sits.
Finishing
- Assess the consistency, if you prefer your soup more thin, add a splash of stock or water until it looks good to you.
- Double check the seasoning for salt and pepper, whisking to make sure the salt is completely dissolved before adding more. Serve, or transfer to a container and refrigerate for up to 3 days. The flavor will be at its peak if it’s made the night before.
Serving
- Serve the soup ladles into warm bowls, garnished with spoonfuls of creme fraiche or olive oil, and any other garnishes.
Notes
Harvesting
If the nettles are young you can pick them up without rubber gloves. You can also harvest nettle tops in early summer, or buy them at a farmers market.
Extra Strong Nettle Flavor
Blanching and chopping the greens ensures a smooth texture but is optional. If your nettles are young, you can also put them directly into the blender without blanching which will cook them as it purees. Reheat the soup, season to taste and serve. It has a potent flavor almost reminiscent of oysters. The nettles can also be steamed for a stronger flavor.
Nutrition
Serving: 8oz | Calories: 223kcal | Carbohydrates: 9g | Protein: 12g | Fat: 16g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 63mg | Sodium: 731mg | Potassium: 215mg | Fiber: 0.3g | Sugar: 5g | Vitamin A: 472IU | Vitamin C: 2mg | Calcium: 24mg | Iron: 1mg
What does nettle soup taste like?
Common stinging nettles have a unique taste that’s reminiscent of spinach and salt water, with a sort of oceanic flavor. Wood nettles have a rich perfume that reminds some people of apple blossoms.
Is nettle soup good for you?
Nettles are a nutrient dense plant rich in iron and other vitamins and minerals. Foraged plants are often “beyond organic” and raised without chemicals and pesticides.
Does nettle soup sting?
No, cooking, dehydrating, or crushing nettles breaks the spines filled with formic acid and renders them harmless. After cooking they’re no different from spinach.
Can you freeze nettle soup?
Nettle soup freezes very well and is a great way to preserve nettles as they will be chewy and tough frozen without pureeing into a soup. The soup can also be made from frozen nettle.
