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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! #nettles #nettlesoup #nettlesouprecipe #vegan #tarragon #healthysoup #springsoup #stingingnettle

Nettle Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews
  • Author: Sylvia Fountaine
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 2-4 1x
  • Category: soup, vegetarian, spring recipes,
  • Method: stove top
  • Cuisine: Finnish


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.


Units Scale
  • 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