Nettle Soup
For centuries stinging nettles have been used medicinally across cultures, in medieval Europe nettles were used for joint pain and arthritis as well as a diuretic. Native American tribes used nettles for dysentery, skin issues and stomach problems. Nettles are super rich in nutrients, including calcium, iron, magnesium, Vitamins A and B and magnesium. The rich green color of their leaves are welcome to the kitchen. They are great as a tea, freshly juiced into a green juice, sautéed with oil and garlic and made into this delicious soup. Their season is short, generally Spring and early summer, foraged in the wild as well as found in local farmer’s markets. Beware, they are not called stinging nettles for no reason. The leaves have tiny little pokey hairs that will easily embed into skin and cause temporary redness and itchiness. Wear kitchen gloves or garden gloves when handling this prickly plant, which taste oh so good. This soup is traditionally made with potatoes and cream, in this plant based and lectin friendly version I have opted instead for Japanese Sweet Potatoes and a dash of almond milk, giving the soup just the right amount of creaminess with a touch of sweetness. This soup is perfect alongside a spring/summer salad.
Serves 4-6 / Prep Time 25 minutes / Cook time 25 minutes / Total time 50 minutes
Gather
1 Japanese sweet potato (peeled and cut into small cubes)
3 tablespoons olive or avocado oil
2 leeks, white parts only
2 small carrots, peeled and cut into bite size cubes
1 yellow onion, diced
1 celery rib
4 1/2 cups/ about 1 liter vegetable broth or water
4-6 cups / 120 - 180 g nettle leaves, stalks removed (do this carefully wearing gloves over a colander in the sink)
1/4 cup /59 ml almond milk
1/4 teaspoon / 1.42 g freshly grated nutmeg
Salt to taste
Pepper to taste
1/2 lemon juice (optional)
Make
Before prepping the other ingredients, place Japanese sweet potatoes into a small steamer tray into a small saucepan filling with water until it hits the steamer tray and steam on a medium flame for 8-10 minutes, until the sweet potatoes are fork tender when poked. Set aside.
In a large sauce pan, over a medium flame add the olive oil to the bottom of the pan, after 30 seconds add the leeks, carrots, onions and celery to the sauce pan. Stirring constantly so as not to brown the vegetables, adjusting the flame if necessary. Cook for 8-10 minutes until the vegetables have softened. Add the broth and then the nettles until they have wilted, about 3-4 minutes. Turn off the flame. Working in batches transfer the nettle mixture to the blender and blend till smooth and creamy. Return to the pot and stir in the almond milk, nutmeg, salt, pepper and lemon juice if adding.
Serve in individual bowls and garnish with almond yogurt, lemon zest, herbs or flowers.
Recipe developed by Anna Getty of Amalgam Kitchen.
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