Low Sodium Nettle and Potato Soup

Earthy, nourishing, and packed with nutrients, this Low Sodium Nettle and Potato Soup is a wholesome twist on a classic comfort dish. Made with foraged fresh nettle leaves, creamy potatoes, and aromatic vegetables like leeks, onions, and garlic, it delivers a rich, velvety texture and bold flavor without excessive sodium. Subtly spiced with black pepper and nutmeg and brightened with a hint of lemon juice, it's a healthy, low-sodium recipe that’s as satisfying as it is easy to prepare. Perfect for a cozy weeknight meal or as a light starter, this soup is gluten-free, vegetarian, and an excellent way to make use of seasonal ingredients. Serve it warm, paired with crusty whole-grain bread for a deliciously hearty experience.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 cups fresh nettle leaves
• 3 medium potatoes
• 1 medium onion
• 3 garlic cloves
• 1 medium leek
• 2 tablespoons olive oil
• 4 cups low-sodium vegetable broth
• 1 teaspoon black pepper
• 0.5 teaspoon nutmeg
• 1 tablespoon lemon juice

Directions

Step 1

Begin by carefully washing the nettle leaves using gloves to avoid stinging, and then set them aside to dry.

Step 2

Peel and dice the potatoes into small cubes for faster cooking.

Step 3

Peel and finely chop the onion and garlic cloves.

Step 4

Trim the leek, slice it lengthwise, rinse well to remove any dirt, and then slice thinly.

Step 5

In a large pot, heat the olive oil over medium heat.

Step 6

Add the chopped onion and leek, and sauté until they become translucent, about 5 minutes.

Step 7

Stir in the garlic and cook for another minute until aromatic.

Step 8

Add the diced potatoes to the pot and stir well to combine with the sautéed ingredients.

Step 9

Pour in the low-sodium vegetable broth, bring to a boil, then reduce the heat and simmer uncovered for 15 minutes or until the potatoes are tender.

Step 10

Add the nettle leaves to the pot, pressing them down gently into the soup. Simmer for an additional 5 minutes.

Step 11

Using an immersion blender, carefully blend the soup until smooth or to desired consistency.

Step 12

Stir in black pepper, nutmeg, and lemon juice, adjusting seasoning as desired.

Step 13

Ladle the soup into bowls and serve warm.

Nutrition Facts

Serving size	(2460.5g)

Amount per serving	% Daily Value*
Calories	1297.2

Total Fat 32.9g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 3.5g
Cholesterol 1.8mg	0%
Sodium 786.5mg	0%
Total Carbohydrate 218.6g	0%
Dietary Fiber 60.0g	0%
Total Sugars 23.4g
Protein 35.8g	0%

Vitamin D 0IU	0%
Calcium 3161.6mg	0%
Iron 19.9mg	0%
Potassium 6535.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.5%

Protein: 10.9%

Carbs: 66.6%