Vibrant, luscious Nettle Soup with Tarragon – a simple easy recipe, full of incredible health benefits and lovely flavor. A Scandinavian specialty to be enjoyed in late spring and early summer when nettles are aplenty. Vegan Adaptable!
I know for many of you, the thought of getting anywhere near Nettles may make you want to run and hide. And it’s totally ok… it may not be for you! But if you are curious about nettles having seen them at the farmers market or growing in your neck of the woods…. here’s your chance to fall in love.
The first time I had nettle soup was in Finland with my mom, many years ago. I was surprised at how flavorful and fresh tasting the soup was, and how “everywhere” it was. I guess Finns really understand the health benefits of nettles!
And if you are wondering too… nettles are very rich in nutrients, vitamins and minerals, especially iron- a great option for vegan diets.
They have been used as a natural remedy in many cultures for thousands of years to help detoxify the body, regulate hormones, act as an anti-inflammatory, help with circulation and allergies. You can read more about it here.
One thing to note. The sting is not from physically being “pricked” but rather from an acid their little hairs contain which irritate the skin. This acid is neutralized when cooked.
When working with nettles, use kitchen gloves or tongs. If you do get stung, wash immediately with warm soapy water. Once they hit hot water, they can’t hurt you.
To elevate the soup, top it with sautéed wild mushrooms and a little drizzle of truffle oil! So delicious!
Hope you enjoy this Nettle Soup with Tarragon! Let me know what you think int he comments below.
Luxurious and vibrant green, Nettle soup can be made with highly nutritious nettles or baby spinach. Keep it vegan and add a drizzle of truffle oil, or swirl in yogurt for extra richness. Add sautéed wild mushrooms to the top for a heartier version.
- 1 tablespoon olive oil
- 1 fat shallot (or 1 leek, white parts), rough chopped
- 2 cloves garlic, rough chopped
- 1 pound white or yellow potatoes, sliced 1/2-inch thick
- 4 cups veggie or chicken stock
- 3/4 teaspoon kosher salt, more to taste
- 1/4 teaspoon white pepper (optional)
- 2 ounces fresh nettle leaves (about 2 cups packed tight) or baby spinach leaves
- 2 tablespoons fresh tarragon
- 1 lemon
- sour cream or plain yogurt for swirling (optional)
- truffle oil (optional)
- 2 cups wild mushrooms, sautéed and seasoned with salt and pepper (optional)
- In a medium pot, sauté shallot and garlic in olive oil 3–4 minutes, over medium heat, until fragrant and golden. Add potatoes, stock, salt, and pepper and bring to a simmer, covered. Simmer until potatoes are very tender, about 10–15 minutes.
- When potatoes are tender, carefully add nettles ( using gloves or tongs) and stir, letting them wilt, about 1 minute. Do not boil. Turn off the heat and let the pot cool. The hot water will neutralize their sting.
- Once cooled, blend until very smooth. Add the fresh tarragon and a squeeze of lemon and blend again. Taste and adjust salt and lemon.
- Divide among bowls, top with a swirl of yogurt or sour cream. Sprinkle with fresh tarragon leaves or edible flower petals. Add a drizzle of truffle oil, if you like.
This soup is really good with sautéed wild mushrooms added to the top. Further elevate with a few drops of truffle oil.
- Serving Size: 1 ½ cups with yogurt swirl
- Calories: 170
- Sugar: 2.7 g
- Sodium: 523.3 mg
- Fat: 6 g
- Saturated Fat: 1.7 g
- Carbohydrates: 25.7 g
- Fiber: 5.6 g
- Protein: 6.5 g
- Cholesterol: 4.2 mg
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