Nettle Soup Recipe: Detoxify and Nourish This Spring

Spring is the season of growth and renewal, and just like the natural world around us, our bodies can benefit from a reset. Nettle Soup is a simple yet powerful soup that isn’t just delicious—it’s also packed with health benefits, making it a healthy addition to your Spring wellness routine.

The Magic of Nettle: A Spring Superfood

Nettle (Urtica dioica) is an incredible herb often overlooked in mainstream cooking, but it’s a powerhouse when it comes to supporting the body. Known for its rich nutrient profile, nettle is packed with vitamins (A, C, K), minerals (iron, calcium, magnesium), and antioxidants. These nutrients support healthy skin, strengthen bones, balance the immune system, and more.

In Spring, nettle is especially beneficial due to its detoxifying properties. After months of winter’s slower pace and richer, heavier foods, Spring calls for a cleanse. Nettle helps to flush toxins from the body, promoting liver and kidney function, both of which are key to detoxification. This herb also has diuretic properties, making it ideal for reducing bloating and supporting kidney health as the body adjusts to warmer weather.

Why Nettle Soup?

Incorporating nettles into your diet is an easy way to tap into the plant’s healing power. This Nettle Soup is a perfect Spring recipe because it combines the natural detoxifying benefits of nettle with other nutrient-dense vegetables like carrots, celery, and potatoes—each of which supports digestion and nourishes the body.

This soup also helps soothe the body after the cold months and prepares it for the energetic demands of the warmer season. Nettles have anti-inflammatory properties, making them ideal for those suffering from seasonal allergies or joint pain. They also provide a gentle energy boost, making this soup a wonderful way to start the day or enjoy as a light lunch.

A Spring Cleanse

Spring is traditionally a time to “clean house,” both in the physical and emotional sense. In Chinese Medicine, Spring is the season of the liver, which plays a crucial role in the body’s detoxification processes. Supporting the liver with nourishing foods like nettle can help ease the detoxification and transition into Spring.

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RECIPE

Nettle soup

Nourishing Nettle Soup

Ingredients

• 1 tbsp olive oil or ghee

• 1 medium onion, chopped

• 2 cloves garlic, minced

• 4 cups vegetable broth (or chicken broth)

• 2 cups fresh nettle leaves (wear gloves while handling)

• 1 large potato, peeled and diced

• 1 carrot, peeled and diced

• 1 celery stalk, chopped

• 1 tsp dried thyme

• 1 tsp dried rosemary

• Salt and pepper, to taste

• Lemon juice, to taste (optional)

• Fresh parsley or chives, for garnish

Preparation Instructions

1. Prepare the Nettle: Wear gloves while handling the nettle leaves, as they can sting. Once you have washed the nettles, remove the leaves from the stems. Set them aside.

2. Sauté Vegetables: In a large pot, heat olive oil or ghee over medium heat. Add the chopped onion and garlic, cooking until softened and fragrant, about 5 minutes.

3. Add Broth and Veggies: Add the vegetable broth, potato, carrot, celery, thyme, and rosemary. Bring to a boil, then lower the heat and simmer for about 20-25 minutes or until the vegetables are tender. Simply omit any ingredients that you don’t like or that your body doesn’t respond well to.

4. Add the Nettle: Stir in the nettle leaves and cook for another 5-7 minutes until they wilt and soften. Nettles lose their sting once cooked, so don’t worry about that.

5. Blend the Soup: Once everything is cooked, use an immersion blender to blend the soup to your desired consistency. If you don’t have an immersion blender, carefully transfer the soup to a blender and blend in batches. Return the soup to the pot if needed.

6. Season and Serve: Season with salt, pepper, and a squeeze of lemon juice to brighten the flavors. Serve hot, garnished with fresh parsley or chives.

HEALTH TIP

As you incorporate detoxifying foods like Nettle Soup into your Spring routine, don't forget the importance of hydration. Herbal teas such as dandelion, ginger, or chrysanthemum can support digestion, liver detoxification, and overall well-being. Sip on these refreshing teas throughout the day to enhance your body’s natural cleansing process and keep your energy flowing!