Nettle Soup
- Carbohydrate 39.7499333333333 g
- Cholesterol 0 mg
- Fat 4.72253333333333 g
- Fiber 5.05016677459081 g
- Protein 4.66326666666667 g
- Saturated Fat 0.686665 g
- Serving Size 1 1 Serving (238g)
- Sodium 14.0283333333333 mg
- Sugar 34.6997665587425 g
- Trans Fat 0.171238333333334 g
- Calories 215 calories
Step-by-step
- In a large soup pot, heat the oil until hot, and add the onion. Sprinkle a little salt over it and saute until the onion starts to soften (about 5-7 minutes). Add the garlic and saute for a minute or two more.
- Add the broth and potatoes and bring to a simmer, turn down heat and simmer for about 20 minutes or until the potatoes are soft. (If using homemade broth, I also like to salt it a bit at this stage too.)
- Now add the nettle leaves, and cook for about five more minutes. You can just mash up the soup a bit with the back of a wooden spoon for a rustic soup, or you can puree it into a smooth soup (which we did and prefer). For those who can have dairy, finishing this soup off with some cream would be great too. Salt and pepper to taste and serve.
Working with Wild Greens
Foraging for wild ingredients requires careful handling, yet preparation remains remarkably straightforward. Raw stinging nettles possess tiny hairs containing formic acid, which causes skin irritation upon contact. Cooking deactivates these compounds entirely, rendering the greens completely safe to consume after brief exposure to heat. Wear thick gloves during washing and transferring the leaves into your pot. Simmering the foliage for five minutes softens the fibrous structure completely. Pureeing the cooked mixture through an immersion blender transforms the rustic texture into a velvety green base.
Adapting for Dietary Needs
Standard recipes often rely heavily on dairy fats for richness, but this formulation remains naturally dairy-free when using vegetable or chicken broth. Home cooks avoiding poultry can substitute rich vegetable stocks without losing body, provided the potatoes cook long enough to release their starches. Starchy varieties like Russets or Yukon Golds break down during the twenty-minute simmer, thickening the liquid naturally without requiring flour or cornstarch. Adding heavy cream at the very end is optional for those who tolerate dairy.
