Nettles are the highest source of protein from wild plants in the U.S. They also contain various vitamins and minerals including vitamin A, vitamin C, vitamin K, a variety of B vitamins, iron, calcium, magnesium, silica, potassium, manganese, zinc, phosphorus, copper, and chromium.
Nettle is most definitely a superfood. I have been consuming it multiple times a week since it came up this spring. A great way to enjoy nettle is by sautéing it, although my favorite is as a soup.
Recipe for nettle soup:
First I chop up some onion and garlic (I used garlic grass from our garden). I then sauté it on some beef tallow (you can substitute with your oil/fat of choice if you don’t have beef tallow). Once golden, I add chopped potatoes and water. I add salt and a little bit of apple cider vinegar. Then I let the potatoes boil. Once soft, I add my nettle leaves as well as many different herbs and spices. Here you can get really creative. The truth is, I never make my nettle soup exactly the same. I experiment with different amounts of various herbs and spices. My favorites are salt, pepper, oregano, basil, thyme, marjoram, cilantro, parsley, ground ginger powder, paprika, ground allspice, ground clove, ground bay leaves, coriander, and cumin. Sometimes I add a dash of cayenne powder to make it more spicy. Sometimes I add a little cardamom and turmeric. GET CREATIVE!!!
After adding the nettle, I turn the heat to low and cover. After 5 minutes I blend it with an immersion blender. You can garnish with lemon juice and fresh herbs. I love adding a sunny side up egg. Enjoy for breakfast, lunch and dinner!
Thank you for taking the time to read this recipe! Nettle is best in spring. Once it gets hot during the summer months, nettle is not recommended to be consumed as the mineral content is too high. I eat it all throughout April, May, and the beginning of June.
See you on the next post,
Patryk Chrzanowski
In-house herbalist