Deliciously Nutritious: Cooking with Stinging Nettles

In my previous blog post, I delved into the intriguing world of stinging nettles—often overlooked, yet brimming with remarkable nutritional and medicinal properties. Today, as these resilient plants flourish all around us, I invite you to join me on a delicious and budget-friendly culinary adventure: cooking with stinging nettles.

Don’t forget your gloves!

Young tender spring nettles complements stewed lentils and sweet potato

With the season now in full swing and nettles growing in abundance, I eagerly gather the young, tender leaves to create a dish that holds its own alongside Caribbean favourites like callaloo (aramanthus that grows in the UK) and African staples such as pumpkin leaves. These underappreciated greens are not only tasty but incredibly nourishing—a true gift from nature.

Beyond their stinging reputation lies a culinary gem waiting to be explored. The young leaves of the stinging nettle are not only edible, but boast a rich, slightly fishy flavour, some say earthy, that can elevate everyday dishes into something truly special. Think steamed greens, hearty soups, and even creamy patés—the possibilities are endless when you embrace this humble wild plant.

At Manna House Health Education & Wellness, we celebrate nettles as part of our natural approach to nourishment. During our residential health retreats, nettles are often featured in our plant-based menus—especially during the spring months when they’re at their peak. Guests are always surprised by the depth of flavour and vitality this simple foraged ingredient brings to the table. Whether enjoyed in a steaming pot of greens or blended into a nettle paté, it's a wonderful way to introduce people to the healing power of food.

Today, I’m excited to share a truly simple yet impressive recipe that showcases the flavour and versatility of stinging nettles. Imagine a vegetable dish with the depth and nutritional punch of steamed callaloo or pumpkin leaves, yet made with a wild green that grows freely across the countryside. Intrigued? Let’s dive in.

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Potent Nettle Vegetable Dish

Ingredients

• 500g fresh stinging nettles (or as many as you can pick)

• 1–2 onions, diced

• 2–3 garlic cloves, crushed

• ¼ tsp Herbamare or Himalayan salt

• Organic olive oil, to drizzle

• Optional garnish: finely chopped sweet pepper or fresh tomatoes

  
  
  

  

  

  
  
  
  
  
  
  

How to Make It

1. Handle with care! Wear gloves when handling fresh nettles. Alternatively, pour hot water over the washed leaves to neutralise the sting.

2. Chop the nettles into 1 cm strips and set aside.

3. In a large frying pan, add 50ml water and bring to a gentle boil. Add the diced onions and crushed garlic, and sauté until tender and translucent.

4. Add the chopped nettles and sauté over medium heat, stirring frequently.

5. Once the nettles begin to wilt, add your garnish—finely chopped sweet peppers or tomatoes—for a pop of colour and extra flavour.

6. Reduce the heat, cover the pan, and allow the mixture to steam gently for about 5 minutes, or until the nettles are tender and reduced in size.

7. Season with Herbamare or Himalayan salt, drizzle with organic olive oil, give it a final stir, and remove from the heat.

8. Serve warm, garnished with additional chopped peppers if desired.

This dish pairs beautifully with sweet potato or brown rice, and lentil stew. It’s a vibrant, nourishing, and deeply satisfying way to connect with the gifts of the season—right from the hedgerow to your plate.

Have you ever cooked with nettles? I’d love to hear about your experience or favourite recipes in the comments below!