Stinging Nettle Soup

Stinging nettle soup is not only a tasty alternative to the commonly known soups it is as well full with healthy benefits and very affordable. The plants are perennials and native to Europe, Asia,  

North Africa and parts of North America and has been introduced to many other countries around the world. As most of us who grew up in areas where these plants were common have been stung by those plants probably quite a lot of times we often developed a dislike for those leafy herbs. But once we look a little deeper into the properties of the stinging nettle we will find out that it has actually quite a lot of health benefits attributed to it. The leaves and stem are supposed to be beneficial for the skin, act as an antiallergenic, prevent prostate growth and help to lower 

blood pressure and blood sugar levels. Once the plants are boiled they loose their sting and can be enjoyed for consumption. They are most commonly used in teas but are a real treat in a soup as well.

We do have lots of them growing in our garden and can pick them regularly. For this soup recipe we used young plants and stems but removed all the tougher stems that would stay stringy and not soften during the short cooking time.

Preparation time: 15 minutes 
Cooking time: at least 30 minutes
Resting time: 0 minutes
Total time needed: at least 45 minutes
Grade of Difficulty: easy

This recipe was inspired by "Always cooking something" you can find her recipe here

Stinging Nettle Soup

Other ingredients for the stinging nettle soup
  • 250 gram / 8.8 oz fresh young stinging nettle (stems and leaves)
  • 1 medium to large onion, diced
  • 4 cloves of garlic
  • 1 small leek, halved lengthwise, chopped and washed
  • 1 cup cooked rice
  • 1 tbs. olive oil or grape seed oil
  • 500 ml / 2 cups of hot water
  • 1 chicken stock cube
  • Salt and pepper to taste


  • Heat 2 liters / 0.53 gallons of water on medium heat in a large pot
  • Once the water is starting to boil use kitchen gloves to add stinging nettle to the pot, turn down the heat to low, cover with lid and let nettle gently boil for 3 minutes. This will remove the sting
  • Take off the heat and pore into a colander.
  • Next wash the nettle with cold water and remove any tough stems
  • Chop nettle roughly
  • Heat oil on medium heat  in a large pan and braise onions for a few minutes
  • Once they start to become translucent add garlic and leeks, and braise for another few minutes stirring regularly
  • Once the onions have browned add hot water nettle and chicken stock cube
  • Reduce heat to medium low, cover pot with lid and let the soup gently simmer for 10 minutes
  • Remove lid and add the rice, stir, cover with lid and let soup simmer for another 5 to 8 minutes
  • Take of the heat, remove lid and let soup cool down for about 5 minutes 
  • Now add soup to a food processor and blend for about 30 seconds till it has transformed into a thickish smooth liquid
  • Pore soup back into the pot, cover with lid and warm it up for a few minutes but don't let it boil again 
  • Once it is hot again, switch of the stove
  • Garnish with a little yoghurt, paprika powder and poppy seeds (optional)

Serve Stinging nettle soup hot with buttered slices of freshly baked bread.

Find more tasty Soup Recipes

Indian Dhal (lentil stew) with sweet potato and spinach

Healthy Green Soup

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