Nettle and wild garlic soup is a hearty, vitamin-packed dish made from wild greens that grow like crazy in spring—meaning it’s not just nutritious, but practically free! All you need is a bucketful of stinging nettles, wild garlic, an apple, a potato, and some carrots. And if you’ve got an immersion blender, you won’t even break a sweat—just blend and enjoy!
Table of Contents
Nettle and Wild Garlic Soup Recipe
Nettle and wild garlic soup recipe comes with a little apple twist! I know, I know… sounds weird. But trust me, the sweetness of the apple balances out the greens like a charm, making the soup creamy, delicious, and surprisingly addictive. So before you raise an eyebrow and banish this recipe from your collection, give it a whirl—you might just fall in love!
Nettle and Wild Garlic Soup
Difficulty: Easy1
servings5
minutes15
minutes20
minutesAll you need is a bucketful of stinging nettles, wild garlic, an apple, a potato, and some carrots. And if you’ve got an immersion blender, you won’t even sweat—just blend and enjoy!
Ingredients
200g fresh young nettles
200g wild garlic leaves
1 large potato
1 apple
2 carrots
1 liter vegetable or mushroom broth
1 knob of butter or a drizzle of olive oil
Salt and black pepper to taste
Directions
- Bring a large pot of water to a boil and blanch the nettles for 1–2 minutes, then drain and rinse with cold water.
- Peel and chop the potato, apple, carrots into small cubes.
- In a large pot, add the chopped potato, apple, and carrots.
- Pour in the vegetable broth and let the mixture simmer for 15 minutes, until the vegetables are tender.
- At the end stir in the chopped nettles and wild garlic leaves. Allow to simmer on a medium to low heat for another 5 minutes.
- Use an immersion blender to puree the soup until silky smooth. Add butter or drizzle of olive oil.
- Season with salt and black pepper to taste.
Notes
- Stir in a splash of cream (or coconut cream for a vegan version).
- Garnish with fresh wild garlic leaves, croutons, or a drizzle of olive oil.
Health Benefits of Nettle and Wild Garlic
This soup is not just delicious – it’s packed with nutrients that support overall well-being. According to WebMd about Nettles and WebMd about Bear Garlic
- Rich in Iron & Minerals – Nettles are a great source of iron, magnesium, and calcium, making them beneficial for energy and bone health.
- Supports Immune Health – Wild garlic is loaded with vitamin C and antioxidants, which help fight infections.
- Natural Detoxifier – Nettles help cleanse the body by flushing out toxins and supporting kidney health.
- Good for Digestion – Wild garlic has natural antibacterial properties that support gut health.
Wild Garlic and Nettle can be easily dried and preserved. Go here to learn more how to dry wild garlic at home
Nutrition table for wild garlic and nettle soup
(per 1 serving, assuming 4 servings in total)
| Nutrient | Per Serving (1/4 of Recipe) |
|---|---|
| Calories | ~120 kcal |
| Protein | ~3g |
| Carbohydrates | ~22g |
| Fiber | ~5g |
| Sugars | ~8g |
| Fat | ~3g |
| Saturated Fat | ~1g |
| Vitamin A | ~120% DV |
| Vitamin C | ~50% DV |
| Iron | ~15% DV |
| Calcium | ~10% DV |
| Sodium | Varies (depending on salt added) |
