Wild Nettle Soup Recipe

| 12 November 2013

Ok, so many of you have been asking for a nettle soup recipe. It would be an absolute shame not to make the best of the wild greens season. And here’s why:

Nettles are one of the commonly available superfoods that we tend to ignore and not notice. When really, these little stingy plants have more goodness in them than a lot of the expensive, pre-packaged, mass-produced superfoods we tend to buy regularly!

And, for the record, nettles can taste AMAZING!

They are super rich in iron, chlorophyll, magnesium, and calcium. They also have anti-inflammatory properties and are very effective in calming allergies. Nettles are well known for cleansing and strengthening the blood.

Strong blood = vitality, and wellbeing!

p.s. this soup is not raw but know that it is totally possible and yummy to make raw nettle soup. In this recipe, we are leaning towards macrobiotic cooking and we deliberately don’t boil the leaves, but only stir them into the hot soup at the very end.

Nettle Soup (2-3 portions)

  • 2 shallots
  • 2 cloves garlic
  • 1 sweet potato
  • 1 courgette
  • 2 TBSP Coconut Oil or Sunflower Oil
  • 1 carrot
  • 1/2 inch of fresh ginger
  • 20g dry hijiki seaweed
  • 200g picked nettles
  • pinch of chilly powder
  • 1/2 tsp coriander seeds
  • 1/2 tsp mustard seeds
  • salt & pepper to taste
  • juice of one lemon
  • garnish with finely chopped up wild garlic & creamed coconut flakes


Tahini Dressing

  • 3 TBSP raw tahini
  • 2 TBSP water
  • juice of 1/2 lemon
  • 1 TBSP olive oil
  • pinch of salt



Prepare nettles by plucking the leaves off the stems and washing them. Use kitchen scissors and gloves for this job! Leave the nettle leaves aside.

Heat the saucepan and add the oil. While the saucepan is heating up, chop up shallots, garlic, and ginger and add to the pan. Add a pinch of mustard seeds, coriander seeds, chilly powder, and any other herbs or spices you fancy. When the seeds start warming add ad chopped shallots, garlic, and ginger, and stir.

Add chopped up carrots and sweet potato and hijiki seaweed and stir again. Let it sweat for a minute or two.

Pour 0.75l – 1.0l of water and bring to boil. Once the soup is simmering add salt to taste and squeeze the juice of half a lemon in.

Once the carrots and sweet potato have softened add chopped nettle leaves, turn the heat off and cover the pot and let it sit for 3-4 minutes.

Slice the whole courgette into thin, pasta-like, slices and add it to the soup, stir and let it sit covered for another 2 minutes.

Serve topped with wild garlic, tahini dressing, creamed coconut shavings, and black pepper.

This week we invite you to make a delicious creation out of nettles or other wild leaves and post your experiences, tips, and any other cool stuff related to wild leaves and yummy food!

Leave the comment below, contact us via Facebook or just drop us a line to info@wildfoodcafe.com

Have a yummilicious wild week!

Aiste, Joel & the Wild Team xoxo