Nutrition in Norfolk

.....to help you to better health

Spring Nettle Soup

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Nettle soupNettles have been used therapeutically for centuries and are abundant everywhere. If collecting these, always check the area has not been sprayed with agrochemicals. In the Spring the tops are very nutritious and cleansing. They are high in antioxidants, are a good source of iron, calcium, and magnesium and have been used as an anti-inflammatory and diuretic herb.

In this Spring Nettle Soup recipe I have added the Edamame beans to give a good plant protein to supplement the protein content of the nettles. Edamame beans are great for their phytoestrogen content, so this soup is great in the Spring to support female health and for cleansing. The Miso increases this benefit and acts synergistically with the phytoestrogens, providing the beneficial bacteria that are involved in the utilisation of plant estrogens

Ingredients

  • 1 onion chopped
  • 2 clove garlic chopped
  • 1 stalk of celery chopped
  • 1 carrot chopped
  • 1 leek chopped
  • 1 tablespoon of butter or coconut oil
  • 2 large handfuls of nettle tops
  • 1 litre of vegetable stock made with 1 tsp Marigold Bouillon
  • 420gm tin of Edamame beans – drained and rinsed
  • Large handful of garlic chives chopped (optional)
  • ½ teaspoon of Miso paste
  • Sea salt and black pepper

Method

  1. Heat the butter in a large saucepan over a low heat and gently fry the chopped onions and garlic until cooked (about 3 mins) – add a little water and cover to steam fry.
  2. Add the celery, carrot, leek and stock and simmer for about 10 minutes
  3. Add the nettles and cook over a low heat for 5 minutes then add the Edamame beans, Miso paste and seasoning. Dissolve the Miso paste in a little warm water before stirring into the soup.
  4. Blitz using a hand blender or food processor to the desire consistency
  5. Add the garlic chives and reserve some for decorating the topNettle soup

Alternatives ingredients – if onions are a challenge for the digestion, use the green tops of 2 leeks. Garlic chives grow wild and are delicious in the Spring, however garden chives can be used .

Storage – in the fridge for 2 days and freeze in portions for up to 6 months

Prep time – 10 minutes, Cooking time: 18-20 minutes

Serves 4

This Spring Nettle Soup recipe is a good source of plant protein, phytoestrogens, fibre and anti-oxidants

If you have any questions regarding this recipe please contact me