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Light & Lifting · Kapha · Spring

Spring Nettle Soup

with leek, root vegetables & lemon

Vibrant green nettle soup with dill and a swirl of cream, in a white bowl

Light, mineral-rich and revitalising. Supports spring cleansing while keeping the body warm and nourished.

Young nettle leaves are one of nature's great spring tonics: rich in iron, magnesium, chlorophyll and vitality. They taste surprisingly good (somewhere between spinach and green tea) and lose their sting entirely when blanched.

Combined here with leek, root vegetables and warming spices, this soup is cleansing yet grounding, light yet genuinely nourishing. Pick young nettles from a clean, unsprayed area in early spring and use the top leaves only.

Serves 2-3

Ingredients

  • Large handfuls of young nettle leaves (tops and leaves only), washed: use gloves
  • 1 tbsp ghee or olive oil
  • 1 leek, sliced (approx. 175 g)
  • 1 carrot, chopped
  • 70 g parsnip, sweet potato or roasted pumpkin, cubed
  • 1 clove garlic or ⅛ tsp garlic powder
  • ½ tsp fresh ginger, grated
  • 1 tsp onion powder (optional)
  • Good pinch of ground cinnamon and ground coriander
  • Black pepper to taste
  • 200-300 ml vegetable stock
  • Splash of plant-based cream (optional)
  • ½ tbsp lemon or lime juice, plus a little zest

Method

  1. Blanch the nettles: bring a small pot of water to the boil. Add the nettles and blanch for 2-3 minutes until wilted and bright green. Drain well: they are now completely safe to handle without gloves.
  2. Heat the oil in a soup pot over low heat. Add the leek, garlic and spices (cinnamon, coriander, ginger, pepper and optional onion powder). Sauté gently for 3-4 minutes until soft and fragrant.
  3. Add the carrot and root vegetable. Stir briefly.
  4. Add the blanched nettles and the stock. Bring to a gentle simmer and cook for 10 minutes until the root vegetables are tender.
  5. Add the optional cream and the lemon juice and zest.
  6. Blend until smooth, adding a little more water if a thinner consistency is preferred.
  7. Taste and adjust: a little more lemon brings the green flavour forward beautifully.

If nettles are not available, spinach or watercress make a good substitute, less mineral-rich, but still delicious and cleansing.

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