Nettle and Wild Garlic Soup Recipe

Spring is the season of renewal, and what better way to embrace it than with a bowl of nourishing, fresh, and foraged nettle and wild garlic soup? I wanted to create a recipe which celebrates the vibrant greens that nature offers during this time of year - and they are in abundance. Paired with creamy butter beans, this soup is not only delicious but also packed with nutrients. The best part? Most of the ingredients can be foraged, making this an eco-friendly and budget-friendly meal.

Why Forage Nettles and Wild Garlic?

• Nettles are a springtime gem, packed with iron, calcium, and antioxidants, helping to boost energy, support bone health, and reduce inflammation. They're often referred to as a superfood growing right in our gardens and often found out on walks. Wear gloves when picking nettles to avoid stings, and go for the tender top leaves.

• Known for its mild garlic flavour, wild garlic is perfect for soups, pestos, and salads. It’s usually found in damp woodlands and is easily recognised by its pungent aroma. Wild garlic is rich in vitamins A and C, supports heart health, and has natural antibacterial and anti-inflammatory properties.

Ingredients

For this quick and easy soup, you’ll need:

• 1 large handful of nettle tops (roughly 50g)

• 1 generous handful of wild garlic leaves (about 75g)

• Optional: a handful of watercress for added peppery flavour

• 1 medium onion, roughly chopped

• 1 tin of butter beans (400g), including the water

• 1 tablespoon olive oil

• Salt and pepper, to taste

• To serve: crème fraîche, extra virgin olive oil (EVOO), and edible flowers like wild violets (optional)

Method

1. Prepare the Nettles: Begin by carefully washing the nettles and wild garlic. Remove any thick stems from the nettles and pat the leaves dry.

2. Sauté the Onion:Heat the olive oil in a medium-sized pot over medium heat. Add the roughly chopped onion and sauté until soft and translucent, about 5 minutes.

3. Add the Butter Beans: Pour in the entire tin of butter beans, including the liquid. This will add creaminess to the soup without needing additional stock. Simmer gently for 5-7 minutes until the butter beans are soft.

4. Cook the Greens: Add the nettles, wild garlic, and optional watercress to the pot. Stir well and cook for 3-4 minutes, just until the greens have wilted and softened.

5. Blend the Soup: Remove the pot from the heat and allow it to cool slightly. Using a hand blender or countertop blender, blend the soup until smooth. Adjust the consistency with a splash of water if it’s too thick.

6. Season and Serve: Season the soup with salt and pepper to taste. Ladle into bowls and garnish with a dollop of crème fraîche, a drizzle of EVOO, and a sprinkle of edible wild violets for a touch of elegance.

To watch the cooking tutorial video for this soup, visit: https://www.instagram.com/p/DHtnFSlo2gD/

Tips for Foraging and Cooking

• Foraging Nettles: Pick young nettles (the top few leaves) for the best flavour. Avoid areas close to roads or where pesticides might be used!

• Wild Garlic Identification: Look for broad, green leaves in damp woodland areas. If you’re unsure, crush a leaf gently—it should smell strongly of garlic. You can also view my Instagram reel on how to forage wild garlic: https://www.instagram.com/p/DHXwagTowld/

• Safety Note: Always forage responsibly, ensuring you’re picking in areas where it’s permitted and not overharvesting.

Serving Suggestions

Pair this soup with warm, crusty bread or homemade flatbreads. It also makes a great starter for a spring dinner party, especially when garnished with edible flowers for a wild, rustic touch.

This nettle and wild garlic soup has been a winner every time I served it to friends and family - an often requested springtime dish, now you all know just how easy it is to make it! Note from the kitchen: you can also use potatoes instead of butter beans, this gives the soup a thicker and richer consistency, and if you want a sprinkle of parmesan works wonderfully instead of crème fraîche.