Nourishing Nettles Soup

posted on June 3, 2014

So far this year our CSA (Community Shared Agriculture) has brought us an abundance of leafy greens!  One of those greens is Stinging Nettle, which can be a tricky one to work with.  As the name suggests, it “stings” you if you touch it bare handed.  So, how do you prepare this stuff in to something edible?  Cook it! (And protect your hands with the prep!)

Before I get into the recipe, there is something to be said about Nettles.  Although it has the potential to bite you, the nutrients and health benefits are well worth the risk!

Nettle leaves are known to be rich in vitamin A, calcium, magnesium, manganese and iron.  It is especially high in vitamin K (a very important vitamin for bone health and blood clotting).  Many would call it a nutritive plant because of its nutrition profile.

Nettle is also quite the healing herb.  Its historical use for health conditions ranges widely and includes anemia, fatigue, allergy relief, arthritis and inflammation, digestive disorders, skin conditions and tonification of female organs.

Our farm provided a wonderful recipe for a nettle soup adapted from  I have adapted that recipe even more to make it more accessible for my family.  Give it a try!  Kids love it too!


Nourishing Nettles Soup

Ingredients: (As always, try to use organic)

3c of nettle leaves (if you have a high powered blender you can try it with stems)

3-4c of baby spinach

1 large or 2 small russet potato, diced

1 large white onion, diced

2 clove garlic, chopped

4c homemade, chicken or vegetable stock

2 tbsp coconut oil or unsalted butter

sea salt and fresh ground pepper to taste


  1. Sautee onion and garlic in the coconut oil with a pinch of sea salt for a few minutes or until translucent.
  2. Add stock and simmer.
  3. Add potatoes and simmer until soft.
  4. At the same time bring large pot of water to a boil. Blanch the nettles and spinach by dropping them in water for 30 seconds and then remove, placing them in a bowl of ice water. (this brightens the greens and preserves the nutrients).
  5. Once potatoes are soft add simmering potatoes with broth and greens to high-powered blender and process until smooth.


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