Nettle soup
Nettle soup - a Springtime classic.
Nettles make wonderful wild food because of their ubiquity, found wherever there is sufficient nourishment in the soil, making the disturbed ground of human settlements ideal habitat.
Whether you live rurally or in the midst of urban sprawl, nettle will find you. Nourishment is concentrated in nettle leaves, and this medicinal food is a rich store of minerals and flavour, perfect to replenish what may be lacking after the worst of the Winter.
As always when harvesting wild foods, ensure that you are picking from land with no special conservation designations and well away from sources of pollution or fouling. Wear gloves to protect your skin from the chemicals packaged inside the small barbs - trichomes - with which nettle leaves and stalks are decorated. Trichomes burst and no longer sting when exposed to heat. It is for these stinging barbs that nettles are named in Latin; Urtica, the genus name, refers to the sensation of burning. Nettle leaves are arranged opposite each other and the first 3-4 leaf pairs - called nettle tops - found on young shoots are the most practical parts to harvest and cook. Like spinach, nettle tops melt to a fraction of their volume when wilted, so be generous when making your soup.
This recipe has evolved over years of refining a classic dish. The addition of gram flour and a root vegetable or squash ensures a smooth, creamy texture and full-bodied, savoury taste. Acid in the form of ACV or lemon juice brings lightness to the flavour (feel free to add more for further tang) and the aromatic, tart twist of a little lemon zest and sourcream make a visually pleasing and tasty complement to this rich, dark green soup. Crack plenty of black pepper on top and tuck in.
By Sophia Goard
Nettle soup recipe
Ingredients
Serves 4
Forager’s basket or fabric tote bag full of fresh stinging nettle tops with welcome additions of wild garlic or cleavers, only if you are confident with identification.
1 Onion (and/or leek).
Large knob salted butter or a generous drizzle of olive oil.
2 tbsp of gram flour.
2 litres of vegetable stock.
1 large potato (or equivalent amount sweet potato/squash/carrot/celeriac/swede.
1 tbsp apple cider vinegar or lemon juice.
Salt and pepper to taste.
Large dollop of sour cream or plain yoghurt to serve.
Optional lemon zest to serve.
Equipment
The obvious for soup-making
Plus some gloves!
Method
Wearing gloves, separate the nettle leaves from any large, fibrous stalks. If you have harvested only the first 3 pairs of leaves, this should be minimal. Rinse the leaves in a colander and set aside.
Dice the potato/sweet potato/squash/swede/carrot into small cubes and set aside.
Slice the onion and/or leek and sweat in the butter/olive oil on a medium-low heat in a thick-based saucepan with a sprinkle of salt until they begin to soften and turn translucent.
Add the gram flour and stir well until the fat has visibly absorbed into the flour. Add the stock in increments, stirring well to remove any lumps of gram flour.
Add the diced vegetables and nettles, put the lid on the pan and simmer until the vegetable cubes yield to a knife - usually 10-15 minutes.
Remove from the heat and blend with a stick blender until smooth. It should be creamy and thick enough to coat a spoon. Stir in the vinegar/lemon juice and season to taste.
Serve with a dollop of sour cream or natural yoghurt and a sprinkling of lemon zest.
Eating
This is a delicious and nutritious soup that goes well with a thick slab of sourdough and butter. The fresher the nettles, the better!
