Green giant

Posted 8/21/12

Are you willing to go farther afield to nourish yourself? Foraging is a wonderful way to get outside, connect to the land and discover nature’s abundance. One of the very first wild plants to …

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Green giant

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Are you willing to go farther afield to nourish yourself? Foraging is a wonderful way to get outside, connect to the land and discover nature’s abundance. One of the very first wild plants to emerge in spring—and one of the most commonly found in nearby meadows, parks and fields—is the nettle. It’s covered in stingers, as anyone who has ever tried to pick it without wearing gloves well knows. But, like most prickly characters, with a little understanding and the proper care, it reveals its better qualities.

Urtica dioica pushes up from the barely thawed ground in early spring, and the fresh, young growth is the most desirable. Pick only the tips, the first four or six leaves on each spear, because nettles become coarse and hoary with age. The stinging part comes from tiny fine hairs, mostly concentrated on the stems, which act like mini-syringes, injecting irritating histamine but also releasing serotonin and acetylcholine, two neurotransmitters that help to suppress appetite and settle mood. When handling nettles, be sure to wear leather or rubber gloves. Roll your sleeves down and your socks up as well, since wrists and ankles are just as vulnerable.

A quick blanching in boiling water is all it takes to neutralize the nettles’ sting. Cooked, they have a delicious flavor that’s like spinach with a hint of cucumber and something earthier. They’re a nutrition bomb, packed with potassium, iron, calcium, manganese, vitamin C, vitamin A and B complex vitamins. They also contain sulphur, which is excellent for the hair, skin and nails. Nettle’s diuretic properties help flush the body of toxins and purify the blood.

Use nettles in any of the ways you might employ other greens: wilted and buttered as a simple side dish, or to make pasta, gnocchi, pesto, risotto, or even in a wild version of Indian saag paneer. (Nettles are actually quite abundant in Kashmir and are often cooked with traditional Indian spices.) Like spinach, nettles reduce down greatly. Pick tons; they freeze well, once they’ve been blanched. They can also be dried—in a dehydrator or on baking sheets in a low oven—and stored in an airtight container. Reconstitute these in soups and stews, or steep them for tea.

One of my favorite spring dishes is nettle soup. When my body begins to crave fresh greens, nothing satisfies like a verdant bowl of this simple wild food. When you blanch the nettles, you will be amazed to see the water turn a deep maroon. I believe this is due to the presence of anthocyanins, red water-soluble pigments that occur in plant tissue. They are actually a kind of flavonoid, compounds thought to enhance the potency of vitamin C, protect blood vessels and fight against inflammation and free radical damage. I use this blanching water as the basis for the soup and any left over I drink as a kind of nourishing tea. Not only is it delicious, it’s the ultimate health food.

Stinging Nettle Soup

Serves 6

8 ounces nettles

½ tablespoon olive oil

½ tablespoon butter 


1 large yellow onion, peeled and chopped


1 russet potato, peeled and chopped

6 cups nettle blanching water

1/3 cup heavy cream

Flaky sea salt

Set a large pot of water to boil over high heat.

While wearing sturdy gloves, pick over the nettles and discard any insects or extraneous plant matter. When the water boils, drop in 2 teaspoons of fine sea salt and use tongs to add the nettles. (Do this in batches, if needed.) Blanch for 1-2 minutes. Use tongs to remove cooked nettles to a bowl, and proceed to blanch the rest of the nettles, removing them to the bowl when done. Set aside blanching liquid to cool.

Gently squeeze and discard a bit of excess water from the nettles, then sort through them, discarding any tough stalks. Use a fine-mesh strainer to strain the blanching liquid into a separate bowl or a large pitcher.

Combine the butter and olive oil in a stockpot over medium heat, add the onion and potato and sauté for about 5 minutes. Pour in 6 cups of the blanching liquid and simmer until the potato is very tender, about 15 minutes. Add the nettles, and cook gently for an additional 3-5 minutes.

Working in batches, as needed, purée the soup in a Vitamix, food processor or blender until very smooth. Return to a clean pot on the stove over very low heat and stir in the cream. Add salt to taste. Serve warm, topping each portion with a dollop of Greek yogurt, if desired, and a sprinkling of flaky sea salt.

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