Rustic Nettle & Vermicelli Soup
When I was a young teenager, one of my aunts in the Netherlands, Tante Nell, used to make various dishes that involved ‘strange’ things that came from her garden. Flowers in salads and nettle soup are the ones I remember most. We thought it eccentric then, not realising she was well ahead of the curve.
This is not her recipe, but it is certainly along the same idea with similar ingredients.
I have inherited the same instinct for not wasting anything and using what is available. Thankfully there are no nettles in our garden but there are plenty in our woods nearby. Also we have have a plentiful supply of wild garlic so I have given an option in this recipe to use that as well.
Foraging requires a couple of skills: firstly identification, secondly choosing wisely. Choose fresh greens away from the pollution of roads, away from paths or places where dogs may be adding their additional flavours! Nettles should be young.
See the section at the end for treating and storing nettles without being stung.
If you are concerned about eating stinging nettles, don’t! Cooking totally eliminates the stinging.
Nettle & Vermicelli Soup
Ingredients
- 150 g fresh young nettle leaves washed, stems removed
- 1 onion finely chopped
- 1 carrot diced
- 1 potato diced
- 2 cloves garlic minced. Or substitute wild garlic - see below.
- 1 litre vegetable stock
- 50 g vermicelli or other small soup pasta such as alphabet (small), stelline, etc.
- 1 tbsp butter or olive oil
- salt & black pepper to taste
- ½ tsp dried thyme optional
- juice of ½ lemon
To Serve
- grated Parmesan for serving, optional
Instructions
- Prepare the nettles: Handle the nettles with rubber gloves or use tongs. Wash the nettles in cold water and remove tough stems. Chop roughly if leaves are large.
- In a large pan, heat the butter (or olive oil) over medium heat. Add the onion, carrot, and garlic, sautéing until softened (about 5 minutes).
- Add potato and pour in stock. Bring to a gentle boil, then simmer for 10 minutes until potatoes are tender.
- Stir in vermicelli pasta and cook for 3–5 minutes until nearly done.
- Add nettles and simmer for 2–3 more minutes, until they are wilted but still vibrant green. Don’t overcook the nettles—they should stay bright green and visible.
- Season with salt, pepper, and thyme.
- Stir in lemon juice for freshness.
- Serve hot, garnished with Parmesan plus crusty bread on the side.
Notes
- Use 6–8 wild garlic leaves, finely chopped.
- Add them towards the end of cooking to preserve their fresh, mild garlic flavour (so in this recipe, add at the same time as the nettle leaves).
Nutrition
Handling, cooking and storing nettles
Instructions
Blanch Them Quickly
- Bring a pot of **water to a boil**.
- Use tongs to drop the nettles in.
- Boil for 30–60 seconds, then drain.
- This removes the sting and makes them safe to handle and eat.
Drying Nettles
- Hang nettles upside down in a dry, airy place for a few days.
- Once dried, the stinging hairs lose their effect.
- Great for making tea or grinding into powder.
Cook
- Sautéing, steaming, or boiling nettles for just a few minutes deactivates the sting.
- Works well for soups, stir-fries, or pesto.
Freezing
- Freezing breaks down the stinging hairs.
- Spread nettles on a tray, freeze them, then store them in a bag for later use.
Notes
- Calories: 42 kcal
- Carbohydrates: 7.7 g
- Protein: 2.7 g
- Fat: 0.1 g
- Saturated Fat: 0.02 g
- Polyunsaturated Fat: 0.04 g
- Monounsaturated Fat: 0.01 g
- Trans Fat: 0.0 g
- Cholesterol: 0 mg
- Sodium: 4 mg
- Potassium: 334 mg
- Fiber: 6.9 g
- Sugar: 0.2 g
- Vitamin A: 2010 IU
- Vitamin C: 42 mg
- Calcium: 481 mg
- Iron: 1.6 mg