Dairy-Free Nettle and Potato Soup
Warm, earthy, and completely dairy-free, this Nettle and Potato Soup is a nourishing bowl of comfort packed with fresh, foraged flavors. Made with tender nettles, creamy potatoes, and aromatic garlic and onions, this recipe is a perfect balance of wholesome ingredients. Simmered in a rich vegetable broth and brightened with a squeeze of lemon juice, this silky smooth soup is elevated with a hint of nutmeg for a subtly spiced finish. Easily prepared in under 45 minutes, this vegan soup is not only a celebration of seasonal ingredients but also an excellent option for those seeking a gluten-free and plant-based meal. Serve it piping hot, with an optional drizzle of coconut milk or fresh herbs for an extra touch of sophistication. Ideal as a starter or a light main course, this nutrient-dense soup is as delicious as it is good for you.
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Recipe Information
Ingredients
- 200 grams fresh nettles
- 3 units medium potatoes
- 2 tablespoons olive oil
- 1 unit medium onion
- 3 units garlic cloves
- 1 liter vegetable broth
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon nutmeg
Instructions
Carefully use gloves to handle fresh nettles to avoid stings, wash them thoroughly under cold water, and set aside.
Peel and cube the potatoes into small, even pieces to ensure even cooking.
Chop the onion finely, and mince the garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes, until it becomes translucent.
Add the minced garlic to the pot and sauté for another 2 minutes, stirring frequently to avoid burning.
Add the cubed potatoes to the pot, stir well, and let them cook for about 5 minutes, stirring occasionally.
Pour in the vegetable broth, season with salt, black pepper, and nutmeg, then bring the mixture to a gentle boil.
Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for about 15 minutes, or until the potatoes are tender.
Add the fresh nettles to the pot, pressing them down into the hot liquid using a spoon. Be cautious if touching directly.
Simmer the soup for an additional 5 minutes after adding the nettles to ensure they are well-cooked and tender.
Remove the pot from heat and carefully use an immersion blender to puree the soup until smooth. Alternatively, you can carefully transfer the soup to a blender in batches to achieve a creamy consistency.
Stir in the lemon juice to balance the flavors and check the seasoning, adjusting salt and pepper if needed.
Serve the soup hot, optionally garnished with a swirl of coconut milk or fresh herbs for an added touch of elegance.
Nutrition Facts
Calories |
1270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.8 g | 48% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4778 mg | 208% | |
| Total Carbohydrate | 202.4 g | 74% | |
| Dietary Fiber | 42.4 g | 151% | |
| Total Sugars | 26.0 g | ||
| Protein | 37.9 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1203 mg | 93% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 5500 mg | 117% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
