Nettle soup

Vegetarian
Gluten Free
Popular
Health score
17%
Nettle soup
50 min.
4
320kcal

Suggestions

Ingredients

  • tbsp olive oil for drizzling
  •  onion chopped
  •  carrots diced
  •  leek washed and finely sliced
  • large potatoes thinly sliced (Maris Piper or similar)
  • vegetable stock 
  • 400 stinging nettles leaves picked washed (see tips below)
  • 50 butter diced
  • 50 ml double cream 

Equipment

  • sauce pan

Directions

  1. Heat the oil in a large saucepan over a medium heat.
  2. Add the onion, carrot, leek and potato, and cook for 10 mins until the vegetables start to soften.
  3. Add the stock and cook for a further 10-15 mins until the potato is soft.
  4. Add the nettle leaves, simmer for 1 min to wilt, then blend the soup. Season to taste, then stir in the butter and cream.
  5. Serve the soup drizzled with extra oil and scattered with dead nettle flowers, if you have them.

Nutrition Facts

Calories320kcal
Protein7.11%
Fat50.9%
Carbs41.99%

Properties

Glycemic Index
71.15
Glycemic Load
15.17
Inflammation Score
-10
Nutrition Score
24.195652290531%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
1.38mg
Kaempferol
1.55mg
Myricetin
0.06mg
Quercetin
6.28mg

Nutrients percent of daily need

Calories:319.59kcal
15.98%
Fat:18.5g
28.46%
Saturated Fat:9.85g
61.56%
Carbohydrates:34.34g
11.45%
Net Carbohydrates:24.11g
8.77%
Sugar:6.21g
6.9%
Cholesterol:41.08mg
13.69%
Sodium:1102.74mg
47.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.81g
11.63%
Vitamin K:516.32µg
491.73%
Vitamin A:5958.12IU
119.16%
Manganese:1.08mg
54.23%
Calcium:527.89mg
52.79%
Fiber:10.22g
40.9%
Vitamin C:23.85mg
28.91%
Potassium:866.35mg
24.75%
Vitamin B6:0.49mg
24.29%
Magnesium:90.16mg
22.54%
Iron:2.96mg
16.47%
Phosphorus:154.98mg
15.5%
Vitamin B2:0.24mg
14.14%
Folate:52µg
13%
Copper:0.22mg
11.07%
Vitamin B3:1.64mg
8.22%
Vitamin E:1.23mg
8.2%
Vitamin B1:0.12mg
8.07%
Zinc:0.76mg
5.06%
Vitamin B5:0.43mg
4.25%
Selenium:1.45µg
2.08%
Vitamin D:0.2µg
1.34%