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Potato & Nettle Soup

gluten free
wheat free
quick meals, fast feeds
cheap as chickpeas
2 spoon difficulty rating

50 minutes

Serves: 4

Potato & Nettle Soup

A lovely soup for Spring! Nettles are delicious - a bit like spinach - and are full of nutrients such as iron, Vitamin K, Vitamin C and more. They've been eaten throughout the UK and elsewhere for thousands of years. Use young nettle tops between March and June (any later and they aren't so good). Take a clean plastic bag and rubber gloves, wash them in a colander. Remove some of the woodier stalks with your rubber gloves still on. The sting cooks out almost immediately. Free and tasty food - what's not to like? 

However, this soup is also worth making with other types of green vegetables at other times of the year - eg curly kale is in season September-March.

Using sweet potatoes - all or a mix of white and sweet - also adds vital nutrients as well as extra taste to the soup.

Ingredients: 

  • 1 tbsp olive oil
  • 1 large leek, peeled and chopped OR 4 large shallots, peeled and chopped OR 1 small red onion, chopped
  • 700g/1½ lbs potatoes, peeled and chopped roughly - white, sweet or a mixture
  • 130g/5oz young nettle leaves  - a few good (gloved!) handfuls - OR shredded spring greens OR shredded spinach OR curly Kale OR Swiss chard
  • ½ tsp allspice
  • 1 tsp dried marjoram or mixed herbs
  • 1/8 tsp (good pinch) nutmeg
  • 900ml/1¾ pints vegan stock
  • 2-3tbsp dairy-free milk, eg soya, almond, oat
  • Salt and black pepper

Optional

  • Plain vegan yoghurt or vegan creme fraiche, eg Oatly
  • Finely chopped parsley or watercress

Method: 

1. In a large saucepan, sauté the leek/shallots/red onion in the oil.

2. Turn down heat and cover, cook for 5 minutes until the onion is translucent but not brown. Add the spices and herbs and fry in for the last minute, stirring continuously.

3. Add a little stock if necessary to prevent sticking.

4. Add the potatoes and cook, covered for 5-10 minutes.

5. Stir from time to time, adding a little stock to prevent sticking.

6. Stir in rest of stock and bring to the boil.

7. Cover pan and leave to simmer on a low heat for about 20-25 minutes or until the potatoes are cooked.

8. About 5 minutes from the end and add the nettles.

9. Add dairy-free milk to soup and then blend everything thoroughly.

10. Season to taste.

11. Serve the soup hot in bowls, each with a swirl of vegan yoghurt/creme fraiche and herb garnish if using.

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We’re doing it because veganism saves animals, protects our planet and is better for the environment and your health.

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