Sautéed Stinging Nettles

Why You’ll Love This Recipe

If you enjoy cooking with seasonal or foraged ingredients, you’ll love how easy and flavorful sautéed nettles can be. They’re rich in iron, calcium, and antioxidants, and offer a bold, earthy flavor similar to kale or spinach—but with their own unique character. Once sautéed, they become silky and deeply satisfying, making them a perfect addition to grains, eggs, pastas, or just enjoyed on their own.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Fresh stinging nettle leaves (wear gloves when handling raw)
• Olive oil or butter
• Garlic (minced)
• Salt
• Black pepper
• Lemon juice (optional, for brightness)
• Crushed red pepper flakes (optional, for heat)

Directions

1. Wearing gloves, rinse the nettles thoroughly under cool water to remove dirt and insects. Trim away any tough stems.
2. Bring a large pot of water to a boil. Add the nettles and blanch for 1–2 minutes to neutralize the sting.
3. Drain and immediately plunge into a bowl of ice water to stop cooking. Once cool, squeeze out the excess water and roughly chop the nettles.
4. In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
5. Add the chopped nettles to the skillet and cook for 3–5 minutes, stirring occasionally, until heated through and tender.
6. Season with salt, pepper, and optional red pepper flakes.
7. Finish with a squeeze of fresh lemon juice, if desired, and serve warm.

Servings and timing

This recipe makes 2–3 servings as a side dish.
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes

Variations

• Creamy Option: Stir in a splash of cream or a pat of butter at the end for richness.
• Nutty Flavor: Add toasted pine nuts or walnuts for crunch.
• Onion Boost: Sauté finely chopped onion or shallot with the garlic.
• Cheesy Finish: Top with grated parmesan or nutritional yeast before serving.
• Serve Over: Polenta, pasta, toast, or rice for a full meal.

Storage/Reheating

Store leftover sautéed nettles in an airtight container in the refrigerator for up to 3 days.
To reheat, warm gently in a skillet with a splash of olive oil or water until heated through.
Freezing is not recommended once cooked, but blanched nettles can be frozen for later use.

FAQs

Are stinging nettles really safe to eat?

Yes, once cooked or blanched, stinging nettles lose their sting and are perfectly safe (and delicious) to eat.

Do I need gloves to handle nettles?

Yes, always wear gloves when handling raw nettles to avoid getting stung.

Can I skip blanching and go straight to sautéing?

Blanching helps neutralize the sting more reliably and makes the nettles tender, so it’s highly recommended.

What do cooked nettles taste like?

They have a flavor similar to spinach or kale, but slightly more herbal and earthy.

Can I forage nettles myself?

Yes, but make sure to harvest them from clean, pesticide-free areas, away from roads and animal paths.

Are nettles healthy?

Very. They’re rich in iron, calcium, magnesium, and vitamins A and C—great for immune and bone health.

Can I use nettles in other recipes?

Absolutely! Nettles work well in soups, pestos, frittatas, and even green smoothies (once blanched).

Do nettles shrink like spinach when cooked?

Yes, they reduce significantly in volume, so start with more than you think you’ll need.

Can I use dried nettles for this recipe?

No, this recipe requires fresh nettles. Dried nettles are better suited for tea or broths.

What pairs well with sautéed nettles?

Serve with eggs, grilled meats, roasted potatoes, pasta, or crusty bread.

Conclusion

Sautéed Stinging Nettles are a simple, nutritious way to enjoy a wild edible that’s both flavorful and versatile. Once you’ve tried them, you’ll see why nettles have been a staple in traditional cooking for centuries. With their bold, green flavor and rich nutritional profile, they make an excellent addition to any seasonal or foraged menu.

Sautéed Stinging Nettles

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Sautéed Stinging Nettles are a nutrient-dense, earthy side dish made by blanching and sautéing fresh foraged nettles with garlic and olive oil. Once cooked, they lose their sting and deliver a rich, spinach-like flavor perfect alongside many meals.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: 2–3 servings
• Category: Side Dish
• Method: Sautéing
• Cuisine: Foraged/Seasonal
• Diet: Vegan

Ingredients

1. 4 cups fresh stinging nettle leaves (wear gloves to handle)
2. 1 tbsp olive oil or butter
3. 2 cloves garlic, minced
4. 1/4 tsp salt (or to taste)
5. 1/4 tsp black pepper
6. 1 tbsp lemon juice (optional)
7. Pinch of red pepper flakes (optional)

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Instructions

Wearing gloves, rinse the nettle leaves thoroughly under cold water. Remove any tough stems.

1. Bring a large pot of water to a boil. Add nettles and blanch for 1–2 minutes to remove the sting.
2. Drain and transfer to a bowl of ice water to stop the cooking. Once cool, squeeze out excess moisture and roughly chop.
3. Heat olive oil in a skillet over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
4. Add the chopped nettles and cook for 3–5 minutes, stirring occasionally, until tender and heated through.
5. Season with salt, pepper, and red pepper flakes if using. Finish with lemon juice and serve warm.

Notes

• Always wear gloves when handling raw nettles to avoid getting stung.
• For a creamy variation, stir in a pat of butter or a splash of cream at the end.
• Top with parmesan or nutritional yeast for added flavor.
• Blanched nettles can be frozen and used later in soups or smoothies.

Nutrition

• Serving Size: 1/3 of recipe
• Calories: 60
• Sugar: 1g
• Sodium: 160mg
• Fat: 4g
• Saturated Fat: 0.5g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 5g
• Fiber: 2g
• Protein: 2g
• Cholesterol: 0mg