Serves 4

  • 8 ounces (225 g) young nettle tops or tender leaves, loosely packed
  • 1 tablespoon butter or extra-virgin olive oil
  • 1 medium onion, chopped
  • 10 medium-sized mushrooms
  • 2 medium potatoes, chopped into small pieces
  • 4¼ cups (1L) vegetable stock or water
  • 1 teaspoon sea salt
  • ½ teaspoon ground black pepper
  • ¼ teaspoon red pepper
  • Sprigs of parsley or cream (for garnish)

Note:  Always wear gloves when collecting and handling fresh nettles.  Collect the young new leaves, but please only take a few from each plant!


  1. Wash and finely chop the nettle leaves.
  2. Heat the butter/oil and sauté the onion, mushrooms and potato for 2-3 minutes.
  3. Add stock or water and bring to boil.
  4. Add salt and pepper.
  5. Simmer for 10-15 minutes until potatoes are soft and the stock has reduced slightly and thickened.
  6. Add the chopped fresh nettles.
  7. Return to simmer and continue to cook for 10-15 minutes.
  8. Adjust seasoning as necessary.
  9. Cool slightly and blend in a processor.
  10. Garnish

Recipe Alternative: Using Nettle Tea

The soup can be made with Nettle tea instead of fresh nettles.

To use the tea, make a strong tea – 2 tea bags in approximately 500mls.  Use this as your stock.

Instead of nettle leaves as above, use spinach.  This will give some bulk to the soup without too much of a nettle flavour.


Recipe thanks to Gaia Herbs Professional Solutions

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