Recipe: Creamy Nettle Soup (vegan)

This stinging nettle (Urtica dioica) soup is quick, easy to make, and full of flavor. A lot of nettle soups are made with potato but I think the nettle flavor is more noticeable without, so I use cauliflower for the creamy consistency instead. The recipe is vegan, oil-free, and-salt-free, in keeping with my commitment to healthy & wild eating–but you can certainly adapt it. I use a 3-quart Instant Pot packed to the line, but it can also be made on the stove.

Identifying nettles: Stinging nettles have the appearance of mints because the leaves are held in opposite sets. Unlike mints, however, stinging nettle stems and other parts are covered with stiff stinging hairs that look like tiny needles. The leaves are serrated, and have a textured surface with veins pressed in above and extruded below.

Foraging nettles: It is best to wear gloves and protective long sleeves while gathering, as their sting can cause uncomfortable itchiness or welts. That said, one can also do it bare-handed and deal with the sting.

Harvest: Cut the top 2-4 major leaf sets from stinging nettle plants that have not yet produced their strings of tiny flowers, then use the whole tops, attached stem bits included, in the recipe. Once cooked, the sting disappears.

Healthy Stinging Nettle Soup

Ingredients:

• 1 onion
• 1 celery stalk
• 1 carrot
• 1/2 head cauliflower
• 1/2 cup cashews (optional)
• 2-3 cloves garlic
• 1/4 tsp ground pepper
• 8 cups fresh nettles loosely packed
• 3 cups vegetable broth (or water)

Instructions:

1. Chop veggies small enough to tamp down in an Instant Pot (see Notes for stock pot).
2. Pack nettles firmly into the base.
3. Pack veggies and cashews on top, the cauliflower last. Use more or less cauliflower as needed to get to the fill line, but do not pass it.
4. Add broth.
5. Set Instant Pot to Pressure Cook for 8 minutes. Let cool or release pressure manually.
6. Open and blend fully. I like a hand-blender for this. Thin as desired with additional broth or water.
7. Serve with toppings as desired. I like Dr. Greger’s vegan Nutty Parm. My husband likes to sprinkle it with salt.

Notes:

• If you are using dried nettles in the Instant Pot, use 1.5 packed cups of nettles and 4 cups broth.
• If using a stock pot, you will have to increase the amount of broth–to about 3.5-4 cups for fresh nettles–and then just simmer until the vegetables are soft and the cashews tender enough to blend, about 20-30 minutes.