Vegan Nettle Soup

Nettle Soup (vegan)

A delicious velvety smooth soup that will keep everyone guessing as to the mystery ingredient.
Course Soup
Cuisine British
Keywords foraged food, healthy, nettles, spring
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories 100 kcal


  • 1 tbsp olive oil
  • 1 small onion - roughly chopped
  • 1 leek - roughly chopped
  • 1 clove garlic - roughly chopped
  • 1 medium sized floury potato - roughly chopped
  • 125 g nettle tops - well washed
  • 1 litre water
  • 2 tsp tamari
  • a little grated nutmeg
  • a little freshly ground black pepper
  • wild garlic oil optional
  • chives optional


  1. In a large saucepan, fry the onion, leeks and garlic in the olive oil over a moderate heat for 5 minutes.
  2. Add the potatoes and fry for a further 5 minutes.
  3. Add the nettle tops, water and tamari. Bring to the boil, then reduce to a simmer for 15 minutes.
  4. Grate in a little nutmeg and grind in some black pepper, then blitz with a blender. Taste for seasoning and add a little more tamari if needed.
  5. Serve with a drizzle of wild garlic oil and some snipped chives if liked.

Recipe Notes

You can use ½ to 1 tsp salt instead of tamari, but it won't have quite the same depth of flavour.

Please note: calories and other nutritional information are per serving. They're approximate and will depend on exact ingredients used.

Nutrition Facts
Nettle Soup (vegan)
Amount Per Serving
Calories 100 Calories from Fat 40
% Daily Value*
Total Fat 4.4g 7%
Saturated Fat 0.5g 3%
Sodium 187mg 8%
Potassium 860mg 25%
Total Carbohydrates 15.8g 5%
Dietary Fiber 15g 60%
Sugars 2.3g
Protein 9.8g 20%
Calcium 72%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.