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    Nettle Soup

    Now that you know everything about nettle, it’s time to put them in our diet. My today’s proposal is nettle soup; an easy, fast and very tasty soup and above all, very nutritious.

    The most common nettle recipe in Greece is nettle pie, but if you want something quick, simple and without a lot of fat and calories, try this soup. It will warm you and will fill with dull winter days with color.

    As we said in the post for its beneficial properties, nettle is rich in minerals, calcium, copper, chlorine, potassium, silicon, sodium and iron, vitamins A, C, E, K, thiamine, riboflavin, folic acid, fatty acids, magnesium, manganese, phosphorus, selenium and zinc. The soup contains, beyond all these nutrients, fiber, B vitamins, amino acids and boron contained in potatoes and celery.

    Nettle Soup – Τσουκνιδόσουπα

    You must be careful with fresh nettle, since its leaves are stinging. Until you blanch it, is advisable to wear thick kitchen gloves to avoid being pinched. Once blanched, nettle doesn’t sting. If, whatsoever, you get pinched and itchy, read here how to deal with it.

     

    Nettle Soup
    Serves 6
    An easy, hearty and nutritious soup
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    Prep Time
    10 min
    Cook Time
    20 min
    Total Time
    30 min
    Prep Time
    10 min
    Cook Time
    20 min
    Total Time
    30 min
    169 calories
    21 g
    9 g
    8 g
    4 g
    3 g
    499 g
    69 g
    6 g
    0 g
    5 g
    Nutrition Facts
    Serving Size
    499g
    Servings
    6
    Amount Per Serving
    Calories 169
    Calories from Fat 71
    % Daily Value *
    Total Fat 8g
    12%
    Saturated Fat 3g
    14%
    Trans Fat 0g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 4g
    Cholesterol 9mg
    3%
    Sodium 69mg
    3%
    Total Carbohydrates 21g
    7%
    Dietary Fiber 3g
    14%
    Sugars 6g
    Protein 4g
    Vitamin A
    15%
    Vitamin C
    12%
    Calcium
    19%
    Iron
    7%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. 150 g. nettle (without stems)
    2. 25g. butter
    3. 2 tablespoons olive oil
    4. 2 medium potatoes, peeled and cut into medium-sized pieces
    5. 1 medium onion, chopped
    6. 3 medium green onions (white and light green part only), finely chopped
    7. 2 stalks celery, chopped
    8. 1.5 liters of hot water
    9. 0.5 liter of water of nettle boiling
    10. salt and pepper, to taste
    11. ½ cup yogurt 2% fat (and some extra for serving)
    12. a couple of chives leaves, for serving
    Instructions
    1. After washing the nettle and cut the stems, blanch it in boiling water for 2 minutes. Then drain, but keep 500 ml of the boiling liquid.
    2. Once slightly cooled, chop the nettle coarsely it with a knife.
    3. In a large saucepan over medium heat, melt the butter, add the olive oil and sauté the onions and celery.
    4. Add the potatoes, lower the heat, cover and let the vegetables cook for about 10 minutes, until tender.
    5. Add 1.5 liter of warm water and 500 ml of the nettle liquid and turn up the heat to boil. Then lower the heat and simmer until potatoes and celery have softened enough.
    6. Add the nettles, salt and pepper as desired and continue simmering for 3-4 minutes.
    7. Liquidize the soup and then add the yogurt and mix well.
    8. Serve warm with a little extra yoghurt on top and 2-3 leaves of chives.
    Notes
    1. By the time you add the nettle in the pot, take care not to overcook it because it will lose its vibrant color, taste and nutritional value.
    Adapted from Edible Ireland
    beta
    calories
    169
    fat
    8g
    protein
    4g
    carbs
    21g
    more
    Adapted from Edible Ireland
    The Healthy Cook https://thehealthycook.gr/

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