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Spring Nettles Vichyssoise

Serves 6.


    Spring Nettles Vichyssoise

    A typical vichyssoise is served cold, fully decked with potatoes, plenty of rich cream, and leeks. We’ve taken a bit of liberty here by adding healthy and vitamin-packed spring nettles to the base. And more importantly, our nettle soup is even more exceptional because it’s delicious served either cold or warm.



    For optimal health, pick fresh stinging nettle leaves and use within a day. If stinging nettles are difficult to find, substitute with spinach.

    Note: Stinging nettles are in abundance in the spring. But caution is needed when harvesting and handling. The tiny fuzz on the leaves are microscopic needles that stick in your skin and sting relentlessly. It’s best to wear long-sleeved shirts and pants when foraging. To harvest, wear latex gloves and, using a pair of scissors, cut leaves, dropping them into a bowl.


    Spring Nettles Vichyssoise


    • 2 medium-sized leeks
    • 1 Tbsp (15 mL) grapeseed oil or unsalted butter
    • 1 medium onion, diced
    • 1 large carrot, peeled and diced
    • 1 large russet potato, peeled and diced
    • 1 large garlic clove, minced
    • 2 cups (500 mL) low-sodium vegetable stock
    • 5 cups (1.25 L) stinging nettle leaves (see Tip)
    • 1 Tbsp (15 mL) chopped fresh dill
    • 2 tsp (10 ml) lemon juice
    • 1/2 tsp (2 mL) sea salt
    • Thick plain yogurt or crème fraîche, microgreens, or edible flowers, for garnish


    Per serving:

    • calories100
    • protein2g
    • fat3g
      • saturated fat0g
      • trans fat0g
    • carbohydrates18g
      • sugars3g
      • fibre3g
    • sodium277mg



    Trim off tough green ends and roots from leeks. Cut leeks lengthwise in half and rinse well to remove any grit. Blot dry. Coarsely slice.


    In large saucepan, heat oil or melt butter. Add leek, onion, carrot, potato, and garlic. Sauteu0301 over medium heat until onion is soft. Do not brown. Stir in stock and bring to a gentle boil. Cover and simmer for 15 minutes to fully soften vegetables. Stir in stinging nettles, dill, lemon juice, and salt. Simmer for 1 minute. Remove from heat.


    Transfer to high-speed blender or pureu0301e with stick blender until smooth and creamy. Taste and add more lemon juice, salt, and some pepper if desired.


    Refrigerate, uncovered, until fully chilled.


    To serve, ladle into small bowls or cups. Dollop with some thick plain yogurt or creu0300me fraiu0302che. Scatter with microgreens or some edible flowers for garnish.


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    This recipe is part of the How Good Is Green? collection.



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