Foraging for your lunch

Foraging for your lunch

Peter Barrack

Did you know you can eat nettles? Try cooking your own delicious nettle soup at home!

Rustle up a foraged lunch with fresh nettles (carefully) snipped and cooked with some other simple ingredients! Trust me - it's delicious!

Before your start, remember to only eat foraged foods if you are certain of what they are. Don't pick foods from next to busy roads and select plant material that is growing higher up. This recipe is best made between February and June before nettles become tough and stringy. 

Equipment you will need:

  • Washing up gloves
  • Scissors
  • Scales
  • Sharp knife 
  • Peeler
  • Chopping board
  • Large bowl
  • Colander/sieve
  • Saucepan
  • Wooden spoon
  • Blender


  • I onion, chopped
  • 1 -2 carrots, peeled and chopped
  • 3-4 medium-sized potatoes, peeled and chopped
  • 1 litre hot stock (chicken or vegetable)
  • 75g nettles
  • 1-2 garlic cloves, crushed or finely chopped
  • Salt and pepper
  • Dandelion or primrose petals, washed
Nettles picked for soup Peter Barrack

Peter Barrack

What to do:

Stage 1

Find and collect some nettles! Put on your rubber gloves and use scissors to cut the fresh new growth from the tops, don't use thick stalks or tough leaves. Wash them in a large bowl of clean water and leave them to soak while you prepare the other ingredients.

Stage 2 

Heat the oil in the saucepan. Then add and fry the chopped onion for around 5 minutes, until it is soft. Add the chopped carrots and potatoes and fry for a further 5 minutes, stirring occasionally. 

Stage 3

Carefully (wear gloves) strain the nettles in the colander. Add the nettles, garlic and stock to the pan then increase the heat until the soup comes to the boil. 

Nettle soup underway Peter Barrack

Peter Barrack

Stage 4

Turn the heat down and simmer the soup for about 15 minutes until the vegetables are soft and fully cooked. 

Stage 5

Take the soup off the heat and blend it until it has a smooth texture. Season with salt and pepper. 

Stage 6

Garnish the soup with dandelion or primrose petals, serve and enjoy the fruits of your labour! 

Nettle soup served Peter Barrack

Peter Barrack