Stinging Nettle Soup Recipe (Vegan)

Stinging Nettle Soup Recipe (Vegan)

Soup is not just for the winter. Whilst we may enjoy it when the weather is cold to heat our insides after a frosty walk, this is not the only time to enjoy a bowl of warm and nutritious soup. Packed full of nutrients, homemade nettle soup is an excellent meal for all year round.

The benefits of eating Stinging Nettles (Urtica dioica)

Urtica dioica (otherwise known as Stinging nettles) have many health benefits, which makes cooking with it great for getting additional nutrients and vitamins in your diet. Nettles harbour nutrients that can be known to reduce inflammation and studies have shown that consumption of stinging nettles can reduce the effects of inflammatory conditions, such as arthritis.

In addition, stinging nettles are considered a natural antihistamine which means that the consumption of food such as nettle soup may help some people to relieve symptoms of hayfever.

The nutrients found in Nettles can include:

  • Vitamins: Vitamins A, C and K, as well as several B vitamins
  • Minerals: Calcium, iron, magnesium, phosphorus, potassium and sodium
  • Fats: Linoleic acid, linolenic acid, palmitic acid, stearic acid and oleic acid
  • Amino acids: All of the essential amino acids
  • Polyphenols: Kaempferol, quercetin, caffeic acid, coumarins and other flavonoids
  • Pigments: Beta-carotene, lutein, luteoxanthin and other carotenoids.

Many of which act as antioxidants in the body.

Cooking with Nettles

The stinging nettle is a plant used in cooking for its spinach-like texture and flavour. Contrary to the belief of some, nettles do not still sting once they have been cooked. Stinging nettles are covered in tiny needle-like hairs filled with a toxicant that can cause irritation when it comes into contact with human skin. However,  Richard R. Halse, a senior instructor in Oregon State University’s Department of Botany and Plant Pathology states that cooking, drying or freezing nettle leaves enables them to be safe for consumption. 

Nettles can be used to make pesto, to top a vegetable pizza, dried in salad or, to make a nutritious and healthy soup.


1 tablespoon of Olive oil

1 onion

1 chopped carrot

1 sliced leak

1 washed and diced potato

1 litre vegetable stock

400g of fresh nettles (leaves), chopped

50g Butter (or Vegan butter alternative) 

50ml fresh cream (optional, or substitute with coconut milk)


  • Add the oil to a large saucepan over medium heat.
  • Add the onion, carrot, leek and potato and cook for 10 minutes, until the vegetables start to soften.
  • Add the stock and cook for a further 10 to 15 minutes until the potato is soft.
  • Add the nettle leaves, simmer for 1 minute to wilt
  • Remove the saucepan from the heat and blend the ingredients together. Season to taste with a pinch of salt and black pepper.
  • Stir in the butter (and cream if you would like to use).
  • Serve and enjoy! 

We hope that you enjoyed the recipe for stinging nettle soup. For more nutritious food and soup recipes, visit our other journal posts. You may like to try our Wild Garlic Pesto Recipe. Come and visit us at The Caff in the Courtyard to pick up some nourishing food. Members can enjoy 15% off all food and drink.