Seasonally Foraged Nettle Soup: A Springtime Delight from Garden to Table

Words by Kate Osborne, Recipe by Julia Brammer, Images by Safia Minney

In a world that often moves too quickly, there’s something wonderfully grounding about taking time to connect with nature. Recently, Safia Minney, the founder of Indilisi, paid a visit to Julia Brammer, an Alexander Technique teacher and passionate gardener, to experience the simple yet profound practice of foraging for nettles in Julia’s lush garden. Julia, who is deeply committed to mindful living and sustainable practices, took Safia on a foraging journey to gather the star ingredient for one of her favourite springtime recipes - homemade nettle soup.

The Benefits of Nettle Soup

Homemade nettle soup, foraged fresh from the garden, is a beautiful example of how slow, intentional living can lead to a more connected, meaningful life. So, the next time you're looking to embrace the seasons and reconnect with nature, consider foraging for your own ingredients and making a hearty, health-boosting soup to share with friends or family. It’s a practice that, like everything at Indilisi, is rooted in respect, care, and a deep love for the earth.

Disclaimer, like with all foraging in the wild, please ensure you have identified your ingredients properly and only ever pick a small amount of what you really need.

Packed Full of Nutrients

The soup is not only full of nutrients, including vitamins A, C, and K, but also supports overall wellness, offering anti-inflammatory benefits, boosting the immune system, and providing a natural detox for the body. Nettle leaves are also known to help with seasonal allergies, which is especially relevant in the spring when pollen is abundant. 

Mindful Foraging in Nature

Foraging for wild ingredients like nettles isn’t just a practical exercise; it’s a way to reconnect with the earth, slow down, and truly appreciate the abundance nature provides. The joys of gathering wild foods and the mindfulness it brings: stepping away from the fast-paced, convenience-driven world of supermarkets is a balm for modern day living. 

How to Forage for Nettles (without being stung!)

1. Wear Gloves and Protective Clothing

Nettles are covered with tiny, hair-like structures that release an irritant when touched, causing a stinging sensation. To avoid this, always wear gloves, long sleeves, and long trousers when foraging. This will protect your skin from the sting.

2. Pick Young, Tender Leaves

The younger, tender top leaves of nettles are the best for eating. These leaves are less likely to be tough or overly bitter, and they haven’t developed the full stinging capability of the older, flowering leaves. Look for the first few inches of the plant, which will be vibrant and tender.

3. Avoid Older, Flowering Nettles

Older nettles that have flowered tend to be more bitter and fibrous. They also have more concentrated stinging hairs. Stick to the young leaves at the top of the plant, which are at their prime for both taste and texture.

4. Use Scissors or Snippers

Instead of touching the nettles with your bare hands, use scissors or garden snippers to snip the leaves. This avoids direct contact and ensures you don’t get stung while foraging.

5. Blanch the Nettles

Once you’ve collected your nettles, place them in boiling water for 1-2 minutes to neutralise the sting. The heat destroys the stinging chemicals, making the nettles safe to handle and consume. After blanching, you can chop them for soups, stews, or other dishes.

6. Avoid Picking Near Polluted Areas

Nettles grow well in many environments, but it's best to avoid picking them near busy roads, polluted areas, or places treated with pesticides. Choose clean, wild patches away from chemical exposure to ensure your nettles are safe to eat.

By following these tips, you can avoid the sting and ensure your nettles are tender and delicious for cooking!

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A Simple Recipe for Homemade Nettle Soup

Ingredients:

• Bowl of nettle tops (first 4 to 6 leaves, only pick in early Spring when the shoots are young and fresh)
• One onion
• Couple of potatoes
• Several sticks of celery
• One or two carrots
• Garlic cloves if desired
• A tea spoon of spices such as cumin or garam masala
• Salt and pepper to taste

Instructions:

1. Chop and put all ingredients in a pan with some oil and sweat together on a low heat until a bit softer
   
2. Add enough water to cover and bring to boil to cook the vegetables, approximately half an hour
3. Cool and then whizz together, eat!