Nettle Soup with Ginger and Miso

Well, I haven’t had any success growing vegetables in my garden yet, but I have an abundance of nettles that are happily growing there 😉


What many people don’t realise is that nettles are actually a ‘super food’, packed to the brim with nutrients.

“High in potassium, iron, sulphur, vitamin C, vitamin A and B complex vitamins nettles provide a high amount of dense nutrition with very little calories. The sulphur makes them great for the hair, skin, and nails. In addition, the tiny hairs, besides emitting histamine, also release serotonin and acetylcholine, two neurotransmitters that help to suppress appetite and also settle mood. Finally, nettles have gentle diuretic properties, which help relieve water weight gain, flush the body of toxins, and purify the blood”. [Source


Obviously you can’t eat nettles raw (unless you want to sting your mouth to pieces) but, by simply drenching them in boiling hot water, their sting is instantly removed and then they can be eaten just like other greens.

Nettle Leaf

One of our favourite ways to eat nettles is blended into a soup, flavoured with onion, garlic, ginger and miso.  We also like to include a large sweet potato in the soup, which adds a touch of sweetness as well as giving the soup a beautiful, silky smooth texture.

Just in case you haven’t come across miso before, it’s a Japanese soybean paste that has this wonderful, rich savory flavour that makes it perfect for soups, sauces and gravies.  I’m currently using the Clearspring Japanese Organic Brown Rice Miso, which is available in the UK in Waitrose and Sainsbury supermarkets, as well as in health food stores. While the jar recommends that you store it in a cool, dark place, I keep my jar in the fridge and it’s lasted months!

Clearspring Brown Rice Miso

If you’ve never picked nettles before, here are a few tips:

  • Make sure you’re wearing gloves, a long sleeve top and trousers (long pants).
  • Use a pair of sharp scissors to snip off the top leaves from each stalk (about four leaves per stalk).  Before snipping, check the leaf to make sure there are no creatures or caterpillar eggs on it.
  • Place the leaves in a colander and thoroughly wash them under running water (remember to keep your gloves on).
  • If you’re using the nettles in a soup, there’s no need to soak them in boiling water first.  Simply chop them up (still wearing your gloves) and add them to the pan.

Nettle Leaves

If you’re not fortunate enough to have a patch of free nettles growing in your vicinity, you can replace them with another green, such as kale or chard.  It’ll taste just as nice 😉

Nettle Soup with Ginger & Miso

While it’s not the prettiest soup in the world, it tastes delicious!  Lil’ L can vouch for this.  It’s his current favourite soup, and he loves taking a flask to school for his lunch once a week.  In fact, last week, he asked if he could have it for his lunch two days on the trot.  I really hope other children enjoy it as much as he does!

Here’s the recipe:

Nettle Soup with Ginger & Miso

In addition to the nettles, we’ve had great success growing dandelions this year.  Dandelion pesto will be on the menu next week 😉

Have a wonderful weekend everyone! xx

Are there any ‘weeds’ that you enjoy eating?  If you have any family recipes, please do share below 🙂

12 thoughts on “Nettle Soup with Ginger and Miso

  1. I love nettle tea so don’t know why I didn’t make the connection with actually using them in a recipe…This soup sounds yummy and it’s nice to have another green leafy to add to my diet.
    Just did a quick google search and it sounds like they work well in a salad too. Just blanch them to get rid of the sting.

    1. I would never of thought of putting nettles in a salad! I made a bhajee with nettles a while back, but my family weren’t keen due to the leaves’ slightly furry texture. For me, soup is definitely the safest way to serve them. It’s been a big hit with the family 😀

  2. That’s the prettiest unattractive soup that I have ever seen! :). Can’t wait to give this one a go and love the Asian take on nettles. If it’s good enough for a child to request more, that’s all the praise I need to make this 🙂

    1. That’s so kind of you! Yes, this soup has been a great hit with my son. I’ve made quite a few batches these past few weeks and it doesn’t last long! It’s been a great money saver too as I’ve been foraging nettles rather than buying greens from the supermarket 😀

    1. Yay, another nettle tea lover! So glad to have found you 😀 My family think I’m a bit strange as I absolutely love the stuff and drink 2-3 cups a day. I even take a box on holiday with me!

  3. I always see nettles on seasonal menus but have never had the chance to try them. I need to go find a good foraging site and make my own–this soup sounds wonderful! We have some woods behind our house–I wonder if there are any there…I’d think my kids would have found them by accident by now, but it’s worth a try.

    1. Foraging is so much fun! Young nettles are usually best for cooking but, for soups, I doubt that it matters as it all gets blended smooth. On our walk to school yesterday, I spotted a giant patch of nettles down by the river so I might have to go a pull a few leaves and make this soup. It’s one of my favourites!

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