Irish Nettle Soup

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Nettle soup is a traditional Irish soup prepared from stinging nettles. Very green and cheap, it is very much appreciated for its herbaceous taste. If nettles cannot be found, use spinach instead.

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Preparation : 10 min Cooking : 20 min
150 calories/serving

Ingredients

2 onions, coarsely chopped 400 g
2 potatoes, peeled and cut into small pieces 400 g
2 tbsp butter, unsalted 28 g
2 cups vegetable broth 500 mL
2 cups milk, partly skimmed, 2% 500 mL
50 g nettles 2 cups
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp sour cream 30 mL

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the onions and potatoes. Coarsely chop the onions; peel and dice the potatoes into 1 cm cubes.
  2. Melt the butter in a saucepan over medium heat. Add the chopped onions and sauté 3 min, then add the diced potatoes. Continue to cook for about 4 min, with gentle stirring. Add the broth and milk, bring to a boil, then lower the heat. Cover and simmer about 15 min, until the potatoes are soft. Add the nettles and cook 5 min. Purée in a blender until smooth. Adjust the seasoning.
  3. Stirin the cream, then serve.

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

150

Fat

5 g

8 %

Saturated 3.2 g
+ Trans 0.2 g

17 %

Cholesterol

20 mg

Sodium

60 mg

3 %

Carbohydrate

22 g

7 %

Fibre

2 g

8 %

Sugars

8 g

Net Carbs

20 g

Protein

5 g

Vitamin A

12 %

Vitamin C

16 %

Calcium

13 %

Iron

4 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Good source of  :
Potassium, Vitamin B12, Vitamin B6, Vitamin D
Source of  :
Calcium, Copper, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin K, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Milk and Alternatives ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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