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Nettle

Stinging nettle (Urtica dioica) is one of those plants most of us have encountered involuntarily. The brief, sharp sting of an accidental brush against its leaves is a memorable introduction. But behind that defensive armor is one of the most therapeutically dense and nutritionally rich plants in the herbal world, and one that is particularly well-suited for April in the Northeast.
It is one of the first plants to emerge from the soil each spring. Once harvested and cooked or dried, the sting disappears entirely. The leaves can be cooked into soups, blended into pesto, steeped as tea, or taken as a capsule or tincture. Its benefits include:
  • Natural antihistamine
  • Anti-inflammatory
  • High mineral & nutritional density
  • Kidney & lymph support
  • Gut & barrier support
  • Blood sugar & metabolic support

Precautions: Nettle is very safe for most people. Because of its mild diuretic effect and gentle blood-thinning properties, patients on anticoagulant medications should consult with their provider before using therapeutic doses. Not recommended in high doses during pregnancy.
fresh stinging nettle

Spring Nettle Soup

This bright, vibrant soup has been made in some form across Europe for centuries. It is simple to prepare and deeply nourishing. The nettles provide an extraordinary mineral base, the leeks and garlic support gut and immune function, the lemon adds brightness and vitamin C, and the olive oil carries the fat-soluble vitamins. It also supports:
  • Spring clearing: nettle supports liver, lymphatic, gut, and kidney function simultaneously
  • Allergy modulation: nettle’s flavonoids inhibit mast cell degranulation and histamine release upstream
  • Mineral replenishment: iron, magnesium, calcium, and potassium from nettle; lemon juice enhances iron absorption significantly
  • Gut barrier support: potato starch provides resistant starch that feeds beneficial gut bacteria; garlic and leeks add prebiotic fructooligosaccharides
  • Anti-inflammation: nettle’s COX-1/COX-2 inhibition and NF-κB suppression work systemically throughout the bowl
Blended spring nettle soup with lemon, garlic, leeks. no bread

Ingredients:

  • 4 oz fresh young nettle tops (the top 4-6 inches of the plant, harvested with gloves*), or 2 oz dried nettle leaf, rehydrated
  • 2 Tbsp extra virgin olive oil
  • 1 large leek, white and light green parts, cleaned and sliced
  • 3 cloves garlic, minced
  • 2 medium Yukon Gold potatoes, peeled and diced (~2 cups)
  • 4 cups vegetable or chicken broth
  • 1 cup water
  • Juice of 1/2 lemon, added at the end
  • Sea salt and freshly ground black pepper to taste
  • Optional garnish: a drizzle of good olive oil, a spoonful of plain yogurt or cashew cream, toasted pumpkin seeds, fresh chive
*Handling fresh nettles: Always use gloves when handling raw nettles — thick kitchen or garden gloves work well. The sting is completely neutralized by heat within seconds of hitting the pot. If you cannot find fresh nettles, 2 oz of dried nettle leaf rehydrated in warm water for 10 minutes, then drained, works well as a substitute. You can also substitute half spinach and half rehydrated dried nettle to retain the therapeutic value with a slightly lighter color.

Directions:

  1. Prepare the nettles: Wearing gloves, rinse fresh nettle tops in a colander and set aside. If using dried nettle, rehydrate in warm water for 10 minutes, then drain and roughly chop.
  2. Build the base: Warm olive oil in a large pot over medium heat. Add sliced leeks and a pinch of salt. Cook, stirring occasionally, for 6-8 minutes until soft and beginning to caramelize. Add garlic and cook for another 2 minutes.
  3. Add potatoes and liquid: Add diced potatoes, broth, and water. Bring to a boil, then reduce heat and simmer for 12-15 minutes until potatoes are completely tender.
  4. Add nettles: Add nettle tops directly to the simmering soup. Stir to submerge and cook for 3-4 minutes until completely wilted and bright green. Gloves are no longer needed once they hit the heat.
  5. Blend: Remove from heat. Use an immersion blender to blend until completely smooth and silky.
  6. Finish and season: Return to low heat. Squeeze in lemon juice and adjust seasoning with salt and pepper.
  7. Serve: Ladle into bowls and add garnishes as desired. A drizzle of olive oil, a few toasted pumpkin seeds, and a swirl of yogurt make this a complete, nourishing bowl.
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