Nettles are an amazing food that deserve a place in every conscious kitchen. If we respect mother nature, she unveils a carpet of super foods without the need for us to rush off and fill our shopping baskets, or spend a small fortune on supplements in supermarkets or health food stores. Nettles are jam packed with high vibrational goodness and have been well documented throughout the aeons for a myriad of health benefits. They are said to help urinary tract infections, act as a diuretic, help break down kidney stones, destroy internal parasites, to relieve gas/colitis/coeliac disease, alleviate asthma, hay fever, hives, dermatitis, arthritis and even help prevent hair loss.

There seems to be an endless list of benefits, making this a must-have addition to our diet. As if all that isn’t enough, nettles are also high in chlorophyll, iron, potassium, silica, sulphur and vitamins C, A & B, offering a rich infusion of nutrients. The fact that they provide a dose of serotonin and acetylcholine (neurotransmitters that help us find a sense of calm and fulfillment) really does it for me. When I eat them, my body just says ‘yes!’.

The best time to pick nettles is before they start developing seeds. The seed produces an irritant that can be bothersome. Spring is normally the best time to gather nettles, although if you cut them right back after the first seeding, you will get new growth later in the season too. The youngest, freshest leaves, without the stalks, are optimal. I recommend gathering stinging nettles with rubber gloves. Drying or soaking in water, sauce or oil will remove the sting, which makes them edible both raw and cooked.

Minted nettle and pea soup - vegan with coconut

So, nettle soup! You can toss nettles in to lots of different dishes, although if you want a super infusion of this nutritious gem then you’ll enjoy my thick, green, Minted Nettle & Pea Soup. It is absolutely delicious and filling.

Minted nettle and pea soup - vegan with coconut

Minted Nettle and Pea Soup with coconut cream (vegan and healthy)

Yield: 3 bowls
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

An easy, delicious soup using fresh, wild nettles, garden mint, coconut and potatoes.


  • 200g potato (1 medium sized)
  • 400ml spring or filtered water (1 ⅔ cups)
  • 150ml coconut cream (⅔ cup)
  • 1 teaspoon celtic sea salt
  • 500g organic frozen peas (4 cups)
  • 20g fresh garden mint (a loose handful)
  • 100g fresh nettles (a big bunch)


  1. Scrub and chop the potatoes into small pieces (no larger than half inch cubes for fast cooking); and then put into a medium sized pan.
  2. Add 400ml of spring or filtered water, turn on the heat and and bring the pan to the boil.
  3. Add 150ml organic coconut cream.
  4. Add 1 teaspoon of celtic sea salt.
  5. Whist you are waiting for the potatoes to cook, prepare the nettles with rubber gloves. De-stalk and roughly chop them.
  6. De-stalk the mint.
  7. After about 10 minutes the potatoes should be soft and easily pierced with a fork.
  8. At this stage add the frozen peas and bring the pan back to the boil.
  9. As soon as the water starts bubbling again, mix in the fresh mint and nettles. After a couple of minutes everything should be mixed and the leaves will condense right down.
  10. Blend the soup until creamy smooth (or roughly blend into a rustic soup if you prefer).
  11. Enjoy.

Did you make this recipe?

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More super healthy nettle recipes in my book!

My original cookbook ‘Trinity’s Conscious Kitchen’ also has a few other really delicious nettle recipes such as:

  • Hempy Nettled Potatoes’,
  • ‘Nettle & Mushroom Stir-fry’
  • ‘Trin’s Soul Food Special’
    (nettles in a sweet potato, coconut & shiitake mushroom soup) 
  • ‘Sun-dried Tomato & Nettle Pate’

Brimming with goodness!

You can find out more about my book here:

Trinity’s Conscious Kitchen eBook


Related articles that you might find of interest:
Essential Guide to Foraging in a Temperate Zone (with 12 wild plants anyone can find)
All about Dandelions and their Health Benefits