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It's a shame that there’s a scary name attached to a vegetable that's so good and nutrient dense. Did you know about the high protein content in stinging nettles? I didn’t. I learned about it from a local herb farm's (Purple Sage) package description. Think about how buttered spinach feels in your mouth. This is what nettles remind me of, minus the guilt. The name and stories around using nettles makes folks shy away. It reminds me of the Patagonian toothfish, better known as striped bass.
The name was changed to bring awareness and sales to a delicious, underutilized fish. The marketing effort worked too well, and bass became so popular that it is now overfished. Somehow, I never got around to playing with nettles until now. Even though they were available at my food co-op many times. Nettles are revered and sought out by chefs and fancy restaurants. It’s my mission to create more recipe options for you.
I encourage you to embrace seasonal foods with me, Nettles taste earthy, cool, almost minty. Most food sites describe the taste as a milder spinach but zesty like arugula. To avoid being stung, pour nettles directly into a salad spinner, fill it with water. Use a utensil to stir them around. Lift the strainer attachment out and drain. To sauté or roast, be sure to dry nettles. For blanching or braising leave them wet.
Strain blanched nettles on a sheet pan with a rack. Once cool, squeeze out excess water and proceed with a recipe. Or freeze to use later. Nettles should be cooked, blended, or washed to remove the “stinging” chemical, histamine, that’s on the leaves. Many blog posts suggest using gloves to handle them. Using tongs or a spoon worked fine for me. The important thing to remember is not to touch the nettles with your bare hands. Nettles are in season in Spring and early Summer in regions with lots of rainfall.
The early crop of young tender leaves is considered to be better than an older summer crop. Eat nettles sautéed, on pizzas, in pastas and soups, or pesto like the recipe below. Or use in preparations calling for spinach or leafy greens.
