Potato nettle soup

Native to the Latin Americas, the potato is a staple vegetable the world over. On average, Canadians consume 100 lbs of potatoes individually every year. It is a vegetable full of fiber, protein, Vitamin C (it was an excellent preventative for scurvy) and potassium. Canada has over 400 registered varieties of potatoes, it produces over 4.4 million tons and exported over $2.1 billion in potato products in 2020-2021.

While stinging nettles are a painful weed in our gardens, they are a fantastic food source for humans. Nettles are high in fiber, protein, iron, calcium, magnesium, potassium, zinc and Vitamins A and K. The plant releases a combination of formic acid and histamines from tiny hairs on the under side of the leaves and stem that cause an irritating rash to those trying to pick it. Boiling the leaves or drying them takes the sting out of nettles.

While nettles were native to Europe, they are now found everywhere in the world. They have been traditionally used by indigenous peoples as an anti-inflammatory as a part of sweat lodge ceremonies to help relieve sore joints and muscles and are made into teas for their anti-inflammatory and anti-histamine properties. Nettles are also used to make twine, cloth, sewing thread, mats and baskets. 

To avoid stings while harvesting, wear long sleeves, pants and long rubber gloves. Harvest young leaves from the top of the plant with scissors. Harvest before the nettle flowers as once it flowers, it produces a chemical that can be hard on our kidneys.

Potato nettle soup is a great meal to enjoy on a cool spring day. It can be made from frozen nettles and stored potatoes too!

Ingredients:

• 2 tsp salt
• 1 lb fresh nettles
• 2 tbsp olive oil
• 1/4 cup shallots finely chopped
• 1/4 cup onion, finely chopped
• 2 garlic cloves minced
• 1/2 cup celery, chopped
• 1 lb potato, peeled and diced
• 6 cups chicken broth
• 1 bay leaf
• 1 tbsp thyme
• 3 tbsp cream
• 1/2 tsp pepper
• 1/4 tsp salt
• 2 hard boiled eggs, chopped

Add 2 tsp of salt to a soup pot filled with water and bring to a boil. Cook nettles for 1 - 2 minutes and place in an ice bath. Squeeze out extra water, remove any stems and chop nettles.

In a soup pot, add olive oil and saute shallots, onion, garlic and celery. Add potato, chicken broth, bay leaf and thyme. Bring it to a boil and then simmer for 15 minutes and add nettles. Simmer another 15 minutes or until potatos are soft. Take out the bay leaf and puree soup in food processor before adding cream, salt and pepper. Garnish with boiled egg and enjoy!

This recipe was adapted from the book "First Nations Recipes - a selction from coast to coast" by Gregory Lepine.