Roasted Asparagus, Garlic and Stinging Nettle Soup
This Roasted Asparagus, Garlic, and Stinging Nettle Soup is a nourishing spring-inspired soup packed with earthy flavor and vibrant green vegetables. Roasting the asparagus and garlic brings out a rich sweetness, while stinging nettles add a mild spinach-like flavor along with important nutrients such as iron, calcium, vitamin C, and antioxidants. Blended into a smooth and creamy soup, it is comforting, heart-friendly, and naturally high in fiber and plant compounds that support overall wellness. It can be served warm for a cozy meal or chilled as a refreshing spring soup.***See the notes below about how to work with stinging nettles.To purchase dried stinging nettles copy and paste this link: https://mountainroseherbs.com/nettle-leaf
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Equipment
- 1 roasting pan
- 1 medium pot
- 1 knife
Ingredients
- 3 tbsp olive oil
- 1 bunch asparagus tough ends removed
- 8 cloves garlic
- 1/2 onion sliced
- 2 cups stinging nettles fresh or 1 cup dried stinging nettles
- 1.5 quarts vegetable broth
- salt and pepper to taste
- fresh chives optional for garnish
- asparagus tips optional steamed for garnish
- yogurt optional for garnish
- 1/4 cup cashews optional for creaminess
- 2 tbsp nutritional yeast optional for umami flavor
Instructions
- Pre-heat the oven to 425 degrees.
- Toss the asparagus, garlic cloves and onion with 3 TB olive oil and sprinkle with salt and pepper.
- Roast in at 425 degree oven for 25 minutes.
- If using fresh stinging nettles add them to a soup pot with 2 tbsp olive oil and cook for 2-3 minutes to wilt and remove the sting. If using dried stinging nettles skip this step and add it along with the broth, asparagus, garlic and onion.
- Add the vegetable broth, roasted asparagus, garlic and onion and bring to a simmer. If using dried stinging nettles add it now.
- Use either an immersion blender or a regular blender to puree the soup until creamy. For a creamier soup you can add 1/4 cup of cashews while bending.
- Garnish your bowl of soup with a dollop of yogurt, or stir in some fresh raw cream or coconut milk. Fresh chopped chives or asparagus tips are great too.
Notes
Stinging nettle can be used in many of the same ways as spinach, kale, or other leafy greens once they are cooked or dried. The fresh plant has tiny hairs that can sting the skin, so careful handling is important before preparation.
Stinging nettles has a moderate amount of oxalates. If this is a concern you can lower the impact by adding yogurt or another dairy product to the soup.
How to Handle Fresh Nettles
- Wear gloves when harvesting or washing fresh nettles.
- Use scissors or kitchen shears to trim the leaves and tender tops.
- Avoid older tough stems, which can become fibrous.
How to Remove the Sting
Cooking, blanching, drying, or steeping nettles neutralizes the stinging hairs. Common methods:- Blanching: Boil for 1–2 minutes, then drain.
- Sautéing: Cook in a pan until wilted.
- Roasting: Add to soups or roasted vegetable dishes.
- Drying: Use dried nettles for tea or seasoning.
Safety Notes
- Always cook or dry fresh nettles before eating.
- Avoid harvesting from roadsides or areas treated with pesticides.
- People taking blood thinners, blood pressure medications, or diuretics should speak with a healthcare provider before consuming large amounts regularly.
Nutrition
oxalates: 75mgCalories: 155kcalCarbohydrates: 15gProtein: 8gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 950mgPotassium: 266mgFiber: 8gSugar: 4gVitamin A: 1071IUVitamin C: 26mgVitamin E: 2mgVitamin K: 437µgCalcium: 400mgIron: 2mgMagnesium: 88mgPhosphorus: 80mgSelenium: 3µgZinc: 1mg
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