While absolutely fresh nettles are inedible because of the powerful stingers the stems and leaves possess, brief cooking transforms the wild vegetable. Stinging nettle, which emerges in early spring, was a traditional spring tonic for people who went without fresh vegetables during the winter. Packed with vitamins and minerals and low in calories, the spinach-like vegetable is best gathered in the spring.
Description
Nettles ultimately reach a height of about 4 feet, but in spring, before the plants flower, they are only about 18 inches tall. At this stage, the young plants are known as "nettle tops." Wild foods author Steve Brill notes that not only are the leaves at their most tender and flavorful at this stage, but that after the plants flower they may become mildly toxic to people with kidney problems. Nettles resemble mint and catnip, but the visible stinging hair covering the entire plant distinguish them from other wild foods.
Vitamins and Minerals
Nettles are highest in vitamin A and calcium. A 1-cup serving of blanched nettles contains 1790 IU of vitamin A. That measurement provides about 3/4 of vitamin A you need each day. The serving additionally contributes 428 mg calcium, or about 43 percent of the recommended daily value of the mineral. Nettles are also good sources of iron and potassium.
Calories, Fat and Sodium
Similar to other dark green leafy vegetables, nettles are low in calories and sodium, and additionally have no fat. They contain 37 calories and 0 g fat per cup. Nettles have only 4 mg of sodium per cup, which equals 0 percent of the recommended daily amount of sodium.
Carbs and Fiber
Nettles are non-starchy plants, and therefore low in natural sugars. But like other cooking greens, nettles provide dietary fiber. A serving of blanched nettles contains 6 g carbohydrates and 5 g fiber, making it low in carbs but offering about 1/5 of the fiber you need each day.
Gathering and Cooking
Some farmers' markets or health food stores may offer fresh nettle tops in the spring, or you may choose to grow the nutritious vegetable in an out-of-the-way spot on your property. Otherwise, look for the plant in partially-shaded meadows, along forest trails and near streams. Wear long sleeves and gloves when gathering nettles. Separate the leaves from the stems and chop them while still wearing gloves. To blanch nettles, boil them for a few minutes before dropping them in ice-cold water. Brill prefers to steam nettles by rinsing the leaves and transferring the still-damp chopped nettle greens to a cooking pot with a lid. Cook the covered greens on low heat until they wilt. This method doesn't require a steaming basket and uses the rinse water still on the leaves to gently steam the nutritious, spinach-like greens.
Dress them with olive oil, lemon juice and the seasonings of your choice. To add fresh nettles to soup or quiches, omit the blanching or steaming stage. The hot liquid of the soup or eggy quiche mixture will de-activate the stingers before the dish is ready for consumption.
References
- USDA Nutrient Database: Nettles
- San Francisco State University: California Stinging Nettle
- "Identifying and Harvesting Edible and Medicinal Plants"; Steve Brill; 1994
- "Perennial Vegetables"; Eric Toensmeirer; 2007
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