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Top 10 most delicious wild food foraging recipes - #3. Cream of Nettle soup

Updated on July 20, 2012

A wonderful, quick nettle recipe with a delightful taste to reward the nettle forager.

Cast your vote for Cream of Nettle soup

Nettles have a near perfect balance of iron, vitamin C, calcium and magnesium and are a traditional remedy for people who are run down.

A handful of nettles provides more than 100 percent of the recommended daily allowance of vitamin A. They also have 40 percent protein content and contain an impressive range of minerals.

Cook Time

Prep time: 10 min
Cook time: 15 min
Ready in: 25 min
Yields: 4 servings


  • 2 tablespoons vegetable oil
  • 2 tablespoons plain white flour
  • 1 onion, roughly chopped
  • 2 garlic cloves, finely chopped
  • 6 handfuls young nettles, (picked with gloves)
  • 500ml / 2 cups milk (or soya milk)
  • 250ml / 1 cup water or stock


  1. Fry the onion and garlic in the oil for a few minutes.
  2. Add the nettles and stir until they soften.
  3. Add the flour and cook for a minute.
  4. Slowly (to avoid lumps forming) add the milk and water / stock, stirring all the time.
  5. Add seasonings and liquidise.
  6. Re-heat if needed and check seasoning.
  7. Serve with warm crusty bread.


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