Spicy Stinging Nettle Soup Recipe

I must admit I’m still a bit weary about preparing stinging nettle, but as long as you properly wash and cook them, there’s no risk of nettles sticking out of your tongue.

How to prepare stinging nettle for eating
Cooking, drying and crushing stinging nettle will get rid of the sting, which makes it safe for consumption. In this case, simply adding the nettles directly into the recipe is sufficient as it will get boiled along with the other ingredients. Do make sure to wash the leaves thoroughly before adding them to your soup—with gloves on, wash them in a sink or bowl full of cold water and rinse properly.

Read more about stinging nettle and its healing properties here


  • Servings: 2
  • Difficulty: medium
  • Print


  • Two handfuls of stinging nettle (make sure to use gloves)
  • 4 garlic cloves
  • 1 onion
  • 500ml vegetable stock
  • chili flakes (add to taste)
  • olive oil to cook in


  1. Thoroughly wash the stinging nettles as described above.
  2. Cut the garlic and onion. Heat some olive oil in a pan and fry the garlic and onion.
  3. Add the stock and stir well.
  4. Now add the stinging nettle leaves. Leave on the heat but do not let the soup boil.
  5. When the leaves are fully cooked, take pan off heat and transfer the soup into a blender or use a mixer to blend until smooth.
  6. Ladle into bowls and garnish with some croutons and/or daisies (optional). Enjoy!

I made this recipe as part of the Zodiac Zero Waste challenge, together with @littlecolourfulghost, @eetjemay and @veganleonora. The idea is as simple as the title suggests: make something related to your zodiac sign and try to make it #zerowaste. I used no plastic and half of my ingredients came from my own garden!

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