Stinging Nettle: The Healing Herb and Wild Spring Superfood
Stinging nettle may sting to touch, but it’s one of the most powerful healing herbs nature offers.
As a wild spring superfood, nettle is packed with anti-inflammatory compounds, vitamins A and C, iron, calcium, and even plant-based protein.
Used for centuries to relieve joint pain, ease allergies, and gently detox the body, this nourishing spring superfood deserves a spot in every seasonal kitchen.
Once cooked, it loses its sting and adds earthy flavor to soups, teas, and sautés. Add stinging nettle to your meals and experience the healing power of this often-overlooked springtime gift.
A Folk Remedy Turned Functional Food
Stinging nettle has long been used in traditional herbal medicine to reduce inflammation, relieve joint pain, calm seasonal allergies, and support gentle detoxification.
Modern research confirms what folk wisdom has known all along: stinging nettles are packed with anti-inflammatory compounds, antioxidants, and minerals that help the body heal from the inside out.
Whether brewed into tea, blended into soups, or stirred into pesto, nettles help restore and rebalance.
They are especially helpful during seasonal transitions—when the body is trying to reset, release toxins, and respond to environmental stressors like pollen or processed foods.
Nutritional Goldmine
Stinging nettle leaves are rich in:
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Vitamins A, C, K, and several B vitamins
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Calcium, magnesium, potassium, and iron
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Plant-based protein—more than many cultivated greens
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Chlorophyll and polyphenols for cellular renewal
Their anti-inflammatory benefits make them a favorite among those seeking natural support for arthritis, skin conditions, hormone balance, and digestive health.
A Healing Herb with a Long Tradition
Rewarding and resilient, stinging nettle connects us to place and season.
It has long been used not only as food and medicine, but also in natural dyes and traditional textiles.
In the garden, it supports pollinators and enriches the soil.
With deep roots in tradition and a wide range of benefits, nettle brings a bit of kitchen wisdom—and the wild—right to the table, carrying forward a legacy of nourishment, craft, and care.
How to Use Stinging Nettle
Use fresh nettles within 2–3 days for the best flavor and texture.
Store them unwashed in a loose plastic or produce bag in the fridge, ideally wrapped in a damp towel to prevent wilting.
For longer storage, blanch and freeze or dry nettles:
- Blanch and freeze: Dip leaves in boiling water for 60 seconds, cool quickly in ice water, squeeze dry, and freeze in portions.
- Dry: Hang small bundles upside down in a well-ventilated area or use a dehydrator. Store dried leaves in an airtight container.
💡Tip: If you’re harvesting nettles yourself, be sure to pick only the young, tender leaves—older plants may be tougher and less pleasant to eat.
Handling Nettle Safely
When working with fresh nettles,always use gloves or tongs to avoid the stinging sensation caused by their tiny, needle-like hairs. Once nettles are blanched or cooked, they lose their sting, making them safe to handle with your bare hands. If you do get stung, it’s usually harmless and will fade. To ease irritation, gently wash the area with soap and water, and apply a cold compress. Try soothing agents like aloe vera, honey, or a Jewelweed Salve (a trusted, natural remedy for nettle stings, bug bites, and other skin irritations), or apply a baking soda paste to ease the irritation. Avoid scratching to prevent worsening the discomfort.
Culinary Uses
Once cooked, nettles taste like a cross between spinach and cucumber, with a deep, slightly earthy flavor. They work well in both rustic and refined dishes.
You may be surprised at how many ways you can use stinging nettle in your cooking! Once you’ve cooked with nettles a time or two, their mystique fades and their magic settles in. They become one of those kitchen staples that feel like a secret handshake with the season. A green that reminds you just how good simple, nourishing food can be.
💡Tip: Blanching nettles preserves their bright green color and removes the sting!
Easy Uses & Pairings for Stinging Nettle:
- Soups, Broths & Sauces: Use nettles like spinach in puréed soups, stir into broths, or blend into pesto and green sauces.
- Pasta & Grains: Toss with pasta, stir into risotto, or fold into farro and quinoa bowls.
- Egg Dishes: Add to omelets, frittatas, or scrambled eggs for a savory green boost.
- Savory Baked Goods: Mix into savory muffins, scones, or quick breads for an earthy twist.
- Cakes & Sweet Bakes: Incorporate into naturally green sponge cakes, tea cakes, or earthy-sweet bakes featuring lemon or apple.
- Pizza Topping: Sauté and layer onto pizzas with garlic, mushrooms, or creamy cheeses.
- Smoothies: Blanch and blend with apple, cucumber, chia, and yogurt or milk.
- Nettle Chips: Make crispy, wild-tasting chips similar to kale chips.
- Dried Nettles: Ideal for tea and powdered seasoning.
Nettle Tea & Seasonal Wellness
Among nettle’s many herbal uses, it’s often praised for supporting seasonal allergy relief. Thanks to its natural antihistamine properties, nettle tea or tincture may help reduce sneezing, congestion, and itchy eyes —especially when used regularly in the weeks leading up to allergy season. It’s not a quick fix but rather a gentle tonic that may help build seasonal resilience.
Dried nettles make a naturally caffeine-free herbal tea that’s mineral-rich and gently supportive of seasonal wellness. Nettle tea is often used as a natural remedy for spring allergies due to its anti-inflammatory properties and histamine-regulating compounds. To make a simple tea, steep 1–2 teaspoons of dried nettles per cup of hot water for 5–10 minutes.
Try these simple blends:
- Allergy Relief: Nettle + lemon balm + peppermint + chamomile
- Soothing & Relaxing: Nettle + lavender + lemon balm
- Refreshing & Bright: Nettle + lemon balm + mint
- Digestive Aid: Nettle + fennel + lemon balm
These combinations balance nettle’s mineral richness with complementary flavors and benefits, making tea time a nurturing ritual.
Caution: While nettle tea offers many benefits, it’s best to consult a healthcare provider before use during pregnancy or if you have any health concerns. Nettle may interact with medications or affect certain conditions.
Bringing nettle into your kitchen is an invitation to connect with the season and savor something both nourishing and a little bit special. To get you started, here’s a simple nettle soup recipe that warmly welcomes this wild green to your table and palate.
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Nettle Soup with Spring Herbs
This light, earthy spring soup highlights the deep green flavor of fresh nettles. Serve this simple, nourishing classic with crusty bread and a soft cheese or egg on top.
Ingredients:
- 1 tbsp olive oil or butter
- 1 small yellow onion or two green onions, chopped
- 2 cloves garlic, minced or 2 green garlic stalks, chopped
- 1 medium potato, diced (Yukon Gold works well)
- 4 cups vegetable or chicken broth
- 4–5 loosely packed cups fresh nettle leaves
- (rinsed, stems removed, or blanched, if preferred)
- Salt and pepper, to taste
- Lemon juice, to finish
Optional:
- Splash of cream, milk, or plain yogurt for serving
- Chopped chives or green garlic tops as garnish or other chopped herbs (see variations)
Instructions:
- In a large pot, sauté onion and garlic in oil or butter until soft.
- Add potatoes and broth. Simmer until potatoes are tender.
- Add nettles and cook 3–5 minutes more.
- Purée with an immersion blender until smooth (or leave slightly chunky).
- May also blend carefully in batches using a regular blender.
- Stir in cream or yogurt if using. Season to taste.
- Top with fresh herbs and serve warm.
Variations:
- Add fresh parsley, dill, tarragon, fennel fronds, or basil with nettles for more herbal brightness.
- Stir in ½ cup cooked grains like farro or barley after blending.
- Supplement with spinach, watercress, or chard if low on nettles.
- Serve topped with a soft-boiled egg for extra protein.
- Skip blending for a rustic version; finely chop nettles and stir in before serving.
Whatever you decide to make with your stinging nettle, make a large batch to freeze and use throughout the year for it’s healing properties.
Discover the Healing Power of Stinging Nettle
This wild, nutrient-rich herb is packed with anti-inflammatory compounds and minerals that support detox, joint health, and seasonal healing. Add stinging nettle to your kitchen and nourish your body with every bite.
Available on our site from April – Early June
