Handling, cooking and storing nettles
Handling stinging nettles can be tricky, but here are some easy ways to prepare them without getting stung.Wear rubber gloves (like dishwashing gloves) or gardening gloves when picking and handling fresh nettles.Use tongs to move them around when preparing them in the kitchen
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
Here are the approximate nutritional values for 100g of raw nettle leaves:
- 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