Herbs / Recipes

Stinging Nettle

Why take synthetic multivitamins when you’ve got a powerhouse if nutrients growing in your backyard?
I want to introduce you to an often overlooked weed/herb: The Marvelous Stinging Nettle 
Put your gloves on and take a stroll outside. Once you have tuned your vision to spot nettles, you will be amazed how prolific they grow and with a hand full of recipes up your sleeve you can now add a nutritious green to any dish. We had Nettle soup and a nettle frittata for dinner last night and it was divine. Our two kids loved it!

Frittata with stinging nettle and chives.

Description: Before you pick nettles, be sure it is the right variety: urtica urens or dioica. The first one is an annual and is often found in stockyards, gardens and chook pens. The second one is a perennial and taller in size, but the uses are the same. Be sure to stay clear of the native urtica ferox or Ongaonga, whose sting you will not forget for a few days. 

Not sure about ID? Come along to our foraging workshops.

Nutrient content: The common stinging nettle or European nettle however is a great addition to your diet. It is a powerhouse of nutrients containing:

  • Vitamin A, C, E, F, K, P
  • Vitamin B- complexes as well as thiamin, riboflavin, niacin, B-6 all of which are found in high levels and act as antioxidents.
  • ​Zinc, Iron, Magnesium, Copper and Selenium
  • Boron, Bromine, Calcium, Chlorine, Chlorophyll, Potassium, Phosphorus, Sodium, Iodine, Chromium,  Silicon and Sulfur
  • Sixteen free amino acids have been found in the leaves as well as many carotenoids such as beta-carotene, luteoxanthin and lutein epoxide.
Pesto made with blanched stinging nettle leaves.

Harvesting: Harvest fresh shoots before flowering as they are more tender. If you don’t find any young ones, use the tips or just cut older stalks at ground level and pick the fresh shoots that appear after a couple of weeks. Wear gloves and use secateurs or scissors to cut off the hole stalk at ground level. 

Uses: The leaves don’t sting after steaming, cooking or drying. Steam the whole stalks and pick off the leaves afterwards. Use them like spinach or silverbeet. Dry stalks and take off leaves once dry to use in herbal teas. Mix with lemon balm or mint to give it a more pleasant flavour and enjoy a cup of tea full of nutrients!

Freshly harvested stinging nettle on drying racks at KoruKai Herb Farm.

Recipe: Nettle Soup

Nettle soup decorated with edible flowers

1 Tbsp Coconut oil (olive oil can also be used)
1 onion, chopped
1 carrot, diced
1 leek, washed and sliced
3 potatoes, peeled and diced
1 l vegetable or chicken stock
250g stinging nettle leaves
200g sorrel leaves (optional)
50g butter
50ml cream
seasoning: salt, pepper, oregano, thyme etc. (be creative!)
garnish: eatable flowers like sweet william, cornflower, onion flower

Heat the oil in a large saucepan over a medium heat. Add the onion, carrot, leek and potatoes and cook for 10 mins until the vegetables start to soften. Add the stock and as much water as needed and cook for a further 10-15 mins until the potatoes are soft.

Add the nettle leaves and the sorrel leaves, simmer for 1 minute to wilt, then blend the soup. Season to taste, then stir in the butter and cream. Decorate with edible flowers (I used sweet william and the kids loved it!).

Weed eating: Frittata with Stinging Nettle

Fermentation workshop teacher says stinging nettle weed a ‘true superfood’

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