Low Sodium Nettle and Potato Soup
Savor the rich, earthy flavors of our **Low Sodium Nettle and Potato Soup**, a wholesome and nutritious recipe perfect for an elegant yet comforting meal. This velvety soup highlights the star ingredient—fresh nettle leaves—which bring a subtle, grassy flavor and are packed with nutrients. Paired with creamy potatoes, aromatic leeks, and a hint of garlic, this low-sodium recipe strikes the perfect balance between taste and health. A touch of nutmeg adds warmth, while a splash of lemon juice brightens the dish. This soup is easy to prepare in under 45 minutes, making it a wonderful choice for a weeknight dinner, while its beautifully blended texture and vibrant green hue make it a showstopper for any occasion. Whether you're seeking a heart-healthy option or simply looking to infuse your menu with fresh, foraged ingredients, this nettle and potato soup is sure to delight!
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Recipe Information
Ingredients
- 4 cups fresh nettle leaves
- 3 medium potatoes
- 1 medium onion
- 3 garlic cloves
- 1 medium leek
- 2 tablespoons olive oil
- 4 cups low-sodium vegetable broth
- 1 teaspoon black pepper
- 0.5 teaspoon nutmeg
- 1 tablespoon lemon juice
Instructions
Begin by carefully washing the nettle leaves using gloves to avoid stinging, and then set them aside to dry.
Peel and dice the potatoes into small cubes for faster cooking.
Peel and finely chop the onion and garlic cloves.
Trim the leek, slice it lengthwise, rinse well to remove any dirt, and then slice thinly.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and leek, and sauté until they become translucent, about 5 minutes.
Stir in the garlic and cook for another minute until aromatic.
Add the diced potatoes to the pot and stir well to combine with the sautéed ingredients.
Pour in the low-sodium vegetable broth, bring to a boil, then reduce the heat and simmer uncovered for 15 minutes or until the potatoes are tender.
Add the nettle leaves to the pot, pressing them down gently into the soup. Simmer for an additional 5 minutes.
Using an immersion blender, carefully blend the soup until smooth or to desired consistency.
Stir in black pepper, nutmeg, and lemon juice, adjusting seasoning as desired.
Ladle the soup into bowls and serve warm.
Nutrition Facts
Calories |
1297 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.9 g | 42% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 786 mg | 34% | |
| Total Carbohydrate | 218.6 g | 79% | |
| Dietary Fiber | 60.0 g | 214% | |
| Total Sugars | 23.4 g | ||
| Protein | 35.8 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3162 mg | 243% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 6535 mg | 139% | |
*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.
