05/17/2026
Nettle soup is one of those old-fashioned meals that feels both comforting and practical at the same time. It’s warm, hearty, full of simple ingredients, and has been made in different forms for generations anywhere nettles grew wild and plentiful.
Stinging nettles are often thought of as just another w**d until you realize how nutrient-rich they are. They contain vitamins and minerals like iron, calcium, magnesium, potassium, and vitamin C, which is one reason they’ve long been used in traditional foodways and herbal practices. Once cooked, the sting disappears completely, leaving behind a flavor somewhere between spinach and earthy greens.
This soup is easy to adapt depending on what you have on hand. Add extra vegetables, swap the rice, use chicken or vegetable broth, or keep it simple and rustic. A little crusty bread on the side doesn’t hurt either.
If using dried nettle instead of fresh, use about half the amount since dried herbs are more concentrated.
And yes, for anyone wondering, cooking the nettles neutralizes the sting.
Nettle Soup
• 3 tablespoons butter
• 3 tablespoons olive oil
• 1 large onion, chopped
• 3 to 4 cloves garlic, chopped
• 1/2 cup uncooked rice (wild rice works well)
• Several large handfuls stinging nettle tops
• 8 cups chicken or vegetable broth
• 1 teaspoon kosher salt, or to taste
• 1/2 teaspoon freshly ground black pepper
• Potatoes, chopped (optional)
• Leeks, sliced (optional)
• Mixed vegetables (optional)
1. Heat butter and olive oil in a large pot over medium heat.
2. Add onion and cook until softened.
3. Stir in garlic and cook for about 1 minute.
4. Add rice and stir to coat.
5. Pour in broth and bring to a gentle boil.
6. Add potatoes and leeks if using, and simmer until starting to soften.
7. Add fresh nettle tops and any additional vegetables.
8. Simmer until everything is tender and rice is fully cooked.
9. Season with salt and pepper to taste.
Always do your research before introducing into your diet, especially if you have any underlying or pre-existing conditions, are pregnant or breastfeeding, or are taking medications.
