Vegan Courgette & Nettle Soup Recipe

After three weeks of being on holiday I feared my allotment hadn’t survived. But it turned out everything was fine – thanks to the heavy rains England had endured. My courgette plant in particular had grown considerably. But what to do with three enormous courgettes?

I decided to make soup. During a walk in the forest I had picked some nettles as well. The result: a delicious courgette & nettle soup. Think about how healthy this soup is – stinging nettles contain iron, calcium, potassium, magnesium, and a whole alphabet of vitamins (A, B, C, D, and K).

If you’re foraging for nettles, keep in mind to use gloves (well, that’s a no-brainer, isn’t it?). Only cut the youngest nettles, these are the ones that are bright green. Darker green leaves will taste more bitter. If you cut the youngest bit, this will stimulate nettle growth, too, so you don’t have to feel guilty about foraging nettles! Cut the stem just under 5 to 10 leaves. Wash the nettles with cold water before use.

You might also be interested in…
Is it illegal to pick wildflowers?
Stinging Nettle, its Health Benefits and uses

Courgette & Nettle Soup

  • Servings: 4-6
  • Difficulty: easy
  • Print


  • 4 courgettes, in pieces
  • 2 onions, chopped
  • 4 cloves of garlic, minced
  • 1 tbsp sunflower oil
  • A few tips of nettles
  • 500 ml vegetable stock
  • 100 ml unsweetened almond milk
  • 2 tbsp nutritional yeast


  1. Heat a tablespoon of sunflower oil in a pan and cook until translucent.
  2. Add the courgette and pour over the vegetable stock.
  3. Then add the nettles and let it boil for about 10 minutes.
  4. Blend everything with a hand blender until smooth.
  5. Add 100 ml unsweetened almond milk and the nutritional yeast. Let it simmer for another 2 minutes. Enjoy!

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