Stinging nettle and wild garlic spring soup your body will love

Season of stinging nettles has been here for a while. Use them to make delicious and healthy snacks, meals and drinks any way you’d like! This time I made stinging nettle spring soup with a wild garlic pesto and potatoes. Fresh, delicious, easy and healthy!

Stinging nettle can be found in many places around the world; it is a very well-spread plant that grows in Europe, Asia, Northern Ameria, Canada as well as Northern Mexico. It most likely grows around a corner you pass by on a daily basis and yet it is a quite neglected type of greenery when it comes to using it in our everyday lives.

stinging nettle wild garlic spring soup

Why am I so interested in stinging nettle plant? First of all, it’s free of charge. You go, your forage, you use. Second of all, it is rich in vitamins A and C, potassium, calcium and manganese. It’s good for your liver as well as your general mood. It will also improve your metabolism. If yu want to know more about stinging nettle, you can read about it in my previous post on Stinging nettles and how to forage them.

And why wild garlic? I’ve made this wild garlic pesto spread a few months ago and it is delicious. It is a tasty addition either to pasta, sandwiches, patties or, in this case, a soup. Wild garlic is great for your body; it contains chlorophyll and tons of vitamins and minerals. It helps digestion and it gives a helping hand to your liver. Read more about it in this older post on wild garlic foraging.

wild garlic picking in the forest

Below you can find the recipe for this very spring-like and green combo that you probably want to make at some point. It’s quick, easy and very much free (apart from the electricity you might need to make it). It takes 30 minutes or less to make it from start to finish. It’s rather minimalistic when it comes to ingredients but it’s light and healthy– your body will be grateful.

stinging nettle and wild garlic soup

What are your favorite stinging nettle recipes? Share please, I’m curious!

Stay wild!

Stinging nettle and wild garlic spring soup

4 plates


  • - a handful of stinging nettles (washed and chopped)
  • - 2 large potatoes (peeled and cut in small pieces)
  • - 1 small onion (chopped)
  • - 1 tbsp wild garlic spread
  • - 1 tbsp olive oil
  • - 1 L water (a bit more if you want)
  • - salt, pepper to taste


  1. - chop and cut all the vegetables
  2. - in a large pot on a medium heat combine olive oil and onions
  3. - sautee the onions until they are soft
  4. - add wild garlic, cook a minute to release the smell
  5. - add potatoes, cook on low heat for about a minute
  6. - add stinging nettles, cook for a few minutes
  7. - pour water, add salt and peper
  8. - bring to a boil and then lower the heat
  9. - cook until the potatoes are done (about 10 minutes)
  10. - blend the soup in the blender (or with a hand blender if you have one)
  11. Turn off the heat and serve hot with toasted bread.


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