Great Meals for a Change

A fun way to taste, talk and learn about sustainable food

Nettle Soup Vegan Gluten Free

Makes: 6-8 servings

Nettles tingle your tastebuds in this creamy soup


  • 2 tbsp butter plus a little olive oil
  • 2 onions (or 8 leeks), chopped
  • 4 bay leaves
  • 8 medium potatoes, chopped
  • 8 cups tender nettle tops, rinsed in large bowl
  • 4 cups milk or milk alternative (e.g. soy, rice or almond).
  • 2 bulbs roasted garlic (optional)
  • Salt and pepper to taste
  • Garnish with parsley, yogurt or croutons (option)


  • Sauté the onions (or leeks) with the bay leaves in butter and oil until softened.
  • Add, potatoes, just cover with water and season with salt and pepper. Bring to a boil, reduce heat, and cook until the potatoes are soft.
  • Add nettles using tongs and cook until greens are wilted (about 10 mins)
  • Squeeze in garlic.
  • Remove bay leaves, puree in blender.
  • Return to medium heat, slowly adding milk. Do not allow the soup to boil as it may curdle.
Taken from: "The Zero-Mile Diet: A year Round Guide to Growing Organic Food", by C. Herriot (2010)