This creamy nettle soup is a beloved Bulgarian springtime dish, traditionally enjoyed for its rich nutrients and fresh, earthy flavor. Nettles are known for their high iron and vitamin content, making this soup healthy and delicious. Blended with potatoes and cream, the nettle leaves create a smooth and comforting texture, perfect for welcoming the spring season.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
Ingredients (For Four People)
- 4 cups young nettle leaves, thoroughly washed
- 1 large potato, peeled and diced
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil or butter
- 4 cups vegetable or chicken broth
- 1/2 cup heavy cream or milk
- Salt and pepper, to taste
- Fresh lemon juice, to taste
- Fresh herbs (such as parsley or mint), for garnish
1 tablespoon is approximately 15 ml, and a teaspoon is approximately 5 ml.
Preparation Method
Step 1: Prepare the nettles
Carefully wash the nettle leaves, handling them with gloves to avoid stinging. Bring a pot of water to a boil, blanch the nettle leaves for 1-2 minutes, then drain and rinse them with cold water. Set the nettles aside.
Step 2: Sauté the vegetables
Heat the olive oil or butter over medium heat in a large pot. Add the chopped onion and sauté for 5 minutes until softened. Add the minced garlic and diced potato, and cook for another 2-3 minutes.
Step 3: Cook the soup base
Pour in the vegetable or chicken broth and bring the mixture to a boil. Reduce the heat to a simmer and cook for 10-15 minutes or until the potatoes are tender.
Step 4: Add the nettles and blend
Add the blanched nettle leaves to the pot and simmer for 5 minutes. Using an immersion blender, blend the soup until smooth and creamy. Alternatively, transfer the soup in batches to a blender and puree until smooth.
Step 5: Add cream and season
Stir in the heavy cream, season with salt and pepper, and squeeze lemon juice to brighten the flavor. If needed, adjust the consistency with more broth or water.
Step 6: Serve
Ladle the soup into bowls and garnish with fresh herbs like parsley or mint for a pop of color and added flavor. Serve warm with crusty bread.
Tips and Tricks
Add a pinch of nutmeg or a splash of white wine to the soup before blending for an extra depth of flavor. When handling nettles, wear gloves and avoid touching the leaves directly until they’re blanched, as this neutralizes their sting.
Serving Suggestions
Serve this creamy nettle soup with a side of rustic bread or a dollop of sour cream for added richness. A simple salad with fresh greens and cucumbers pairs well, balancing the hearty soup with a refreshing crunch.
Nutritional Information (Per Serving)
Calories: 200
Protein: 4g
Fat: 12g
Carbohydrates: 18g
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free.
- Dairy-Free: Substitute the cream with coconut milk or a dairy-free alternative for a dairy-free version.
- Vegan Option: Use vegetable broth and a plant-based cream to make the soup vegan.
About the Creamy Nettle Soup
Nettle soup is a traditional dish in Bulgaria, especially in the spring when young nettles are abundant. Known for its health benefits, nettle soup has been valued for generations as a refreshing and detoxifying meal. The fresh, slightly earthy flavor of nettles is balanced with creamy potatoes and aromatics, creating a comforting and satisfying dish that captures the essence of spring.
Cultural Context
Foraging and cooking with wild herbs and greens is a longstanding tradition in Bulgarian cuisine. Nettles, in particular, are harvested in early spring and used in various dishes for their nutritional value and medicinal properties. Bulgarian folklore considers nettle soup a powerful tonic, believed to restore energy and cleanse the body after winter. This creamy nettle soup is a modern twist on the traditional version, combining the health benefits of nettles with the comfort of a creamy, blended soup.
