Recipes · Swedish · Soups and Broths
Nässelsoppa (Nettle Soup)
One serving has 275 kcal and 10 g protein, and at least a fifth of a woman's daily need of vitamin K (673%), calcium (63%), manganese (60%), riboflavin (43%), vitamin A (41%) and fiber (32%). Ready in 35 minutes.
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- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (481 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: celery, dairy, egg, gluten
Ingredients
- 120 g Stinging nettles, blanched
- 40 g Potatoes, raw
- 10 g Butter, unsalted
- 8 g Flour, all-purpose
- 200 g Vegetable broth
- 20 g Cream, light
- 30 g Eggs, whole, raw
- 2 g Chives, fresh
- 0.6 g Salt
- 50 g Water
Method
- Wash about 150 g of young nettle tops, wearing gloves, then blanch them for 1 minute in boiling water; drain, squeeze out the water and chop (the ingredients count them blanched).
- Peel and dice the potato.
- Melt the butter in a pot, stir in the flour, and cook for 1 minute, then whisk in the vegetable broth and water until smooth.
- Add the potato and simmer for 12-15 minutes until tender, then add the nettles and cook for a further 3-4 minutes.
- Blend the soup until smooth, stir in the cream and salt, and gently reheat without boiling.
- Ladle into bowls, top each with half a boiled egg, and scatter with the chives.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 275 kcal | 13% |
| Carbohydrates | 25 g | |
| Water | 425 mL | |
| Fiber | 9.4 g | 32% |
| Protein | 9.9 g | 21% |
| Tryptophan | 0.08 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.48 g | |
| Lysine | 0.37 g | |
| Methionine | 0.16 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.38 g | |
| Histidine | 0.14 g | |
| Fat | 15.2 g | |
| Monounsaturated | 4.4 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.84 g | |
| Saturated | 8.1 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 145 mg | |
| Calcium | 630 mg | 63% |
| Copper | 0.2 mg | 22% |
| Iron | 3.4 mg | 19% |
| Magnesium | 88.3 mg | 28% |
| Manganese | 1.1 mg | 60% |
| Phosphorus | 204 mg | 29% |
| Potassium | 694 mg | 15% |
| Selenium | 13.5 µg | 25% |
| Sodium | 892 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 54.3 µg | 14% |
| Cobalamin (vitamin B12) | 0.31 µg | 13% |
| Choline | 120 mg | 28% |
| Vitamin A | 290 µg | 41% |
| Vitamin C | 10 mg | 13% |
| Vitamin D (D2 + D3) | 33.4 IU | 6% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 606 µg | 673% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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