Stinging nettles (Urtica dioica L.) are one of the most nutrient-dense wild plants available, often celebrated as a superfood for their abundance of protein, beta-carotene, chlorophyll, and essential minerals. Former ACHS Herbal Medicine Program Chair, Dr. Glen Nagel, shared two of his favorite recipes using nettles: a mineral-rich Nettle Clam Broth and a vibrant Stinging Nettle Pesto. These recipes highlight the versatility of nettles, offering both savory and fresh green flavors to enhance your seasonal meals.
Nettle Clam Broth: A Savory Oceanic Tonic
This warming broth combines the mineral-rich flavors of nettles with the subtle oceanic taste of clams, creating a bone-free broth that can be enjoyed on its own or as the base for a heartier soup.
Ingredients:
- 8 cups (300–400g) fresh nettles, blanched for 90 seconds
- 4.5 liters water
- 4 liters ice water
- 6 garlic cloves, finely chopped
- 3 lb (1.36 kg) fresh manila or littleneck clams
- 5 green onion
- Juice of 1 lemon
- 1 tbsp sea salt
- 2 pieces Kombu (naria spp.)
- 10 shiitake mushrooms, sliced
- Optional: 10 stalks fresh thyme, pinch of saffron
Instructions:
- Wash nettles thoroughly, then blanch in boiling water for 90 seconds in batches, shocking each batch in ice water. Retain blanching water for your broth.
- Wring blanched nettles dry to store for pesto later.
- Sauté garlic in olive oil, add a cup of nettle broth, then cover and bring to a boil. Add clams and lemon juice, cooking until clams open (≈5 minutes). Strain broth and set aside clam bodies for later.
- Add clam shells, kombu, green onions, and mushrooms to the nettle broth. Simmer 20 minutes to 1 hour to extract minerals and flavors.
- Strain the broth, return the reserved clam broth, and optionally filter for clarity. Cool and store in the refrigerator up to one week.
Serving Suggestions:
Enjoy as a simple warming drink or as a soup with garnishes like shiitake mushrooms, kombu, green onions, thyme, saffron, or even the reserved clam bodies. For a heartier version, add cubed steamed potatoes. This broth can also be used in smoothies or sauces to add a subtle umami flavor.
Stinging Nettle Pesto: A Green Twist
Nettles’ tiny stinging hairs vanish after blanching, leaving a delicious, nutrient-rich green perfect for a vibrant pesto.
Ingredients:
- 6 cups (300g) blanched nettles
- 6 garlic cloves, finely chopped
- 1 cup (50g) raw cashews
- 16 oz (500 ml) extra virgin olive oil
- 2.5 tsp kosher salt
- ½ cup (60g) grated Parmesan cheese (optional)
Instructions:
- Combine nettles, cashews, Parmesan, and a little salt and pepper in a food processor. Blend until smooth, scraping down sides as needed.
- Gradually pour in olive oil while processing to emulsify.
- Transfer to a sterilized jar, add a thin layer of olive oil on top, seal, and refrigerate. Keeps up to one month or can be frozen in meal-sized portions.
This pesto is perfect for pasta, sandwiches, crackers, or even as a nutrient boost in soups and sauces.
Explore Herbal Medicine at ACHS
Curious about the power of plants like stinging nettles? At ACHS, our accredited, online Herbal Medicine programs empower students to explore the science and tradition of herbal therapies, gain hands-on skills, and apply herbal knowledge safely and effectively. Start your journey toward holistic wellness today and discover the potential of plants in your everyday life.
