Nettle carrot soup ready

Nettle carrot soup – easy and rich in iron

Very easy and delicious nettle carrot soup – for this additional iron boost you may need!

If you follow my blog, you’ll have noticed that I posted a nettle soup recipe beforeToday’s recipe is a bit different. My nettle carrot soup is a lighter one, with more veggies and clearer consistency. I add some rice out of habit, but if you skip it, you;ll have a fresh green soup, very light but still full of nutrients!

In this recipe I use fresh nettle as usual. I am lucky to have occasional access to a local farmer’s market. Most of the sellers there are mainly older people who sell their own local produce from their gardens. For me, that’s a great bargain, because I:

  • Get local, fresh produce that is free from the chemicals used in big agriculture
  • Support local farmers that rely on this produce to make a living
Nettle carrot soup ingredients
Nettle carrot soup ingredients

How to prepare fresh nettle

Fresh nettle tastes great and I prefer it to dry nettle when I can find it on the market. It’s a bit harder to work with though. 

To prepare the nettle for any recipe, I use gloves and thoroughly clean it by separating the leaves and picking out any dirt or weed that may be left after picking it.

Then I wash it under running water twice until I’m happy it’s clean. After that I use a knife and a cutting board to chop the nettle leaves in smaller pieces which I will use for my nettle carrot soup recipe or any other recipe.

I have tried making a soup with dry nettle and it still works, but honestly – it’s not that delicious so I prefer fresh when I can access it.

More soup recipes from me:

Nettle carrot soup ready close up
Nettle carrot soup ready close up


  • A pack or around 200 g of fresh nettle
  • Carrots – 2 or 3
  • A medium yellow onion
  • A couple tablespoons cooking oil of choice
  • White rice – 2 or 3 tablespoons 
  • Salt and oregano to taste


This is a very light soup so I don’t use many ingredients or spices. The specific taste and aroma of the nettle is enough for me.

  1. Heat your stock pot to medium-high temperature. We’ll cook it all in the same pot.
  2. Start by chopping the onion and carrots and sautee in a bit of oil or veggie broth. Add the salt and oregano and water – enough to fill your about half of the stock pot. Bring to a boil.
  3. Once the water is boiling, add your nettle prepared in the way described above. Reduce heat to medium-low and simmer for about 10 minutes.
  4. Add the rice – 2-3 tablespoons should be enough. We only need it to add some thickness to the soup, so you can skip it if you prefer the soup clear and light. Broil for additional 15 minutes.
  5. Serve the soup hot or at room temperature – it’s good both ways. Refrigerate for up to 4 days.
Nettle carrot soup ready in a bowl
Nettle carrot soup ready and served

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Nettle carrot soup - easy and rich in iron
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