Nourishing Nettle Infusion

As an herbalist, gardener, and naturalist, there are many plants that are special to me. But, few are as near and dear to my heart as nettle (Urtica dioica).

I first began working with nettle in my early days as an herbalist, after reading about its many beneficial properties in Rosemary Gladstar’s books. That spring, I foraged nettle along the walking trails behind my apartment building. I then baked nettle biscuits, made spicy nettle tofu soup, and by the end of the season, like so many herbalists before me, I was completely in love.

Back in those days I was a vegetarian and was taking the birth control pill to try to help regulate my heavy periods. Read: I was incredibly undernourished. So it’s not a wonder that I fell head over heels for nutrient dense nettle.

It’s been over a decade since I spent those first tingly-fingered moments in the woods harvesting nettle for the first time, and since then my appreciation for this plant has only deepened. Even now, nettle is still one of the herbs I personally work with and recommend to others most often.

Health Benefits of Nettle

Nettle has been cherished for centuries as both food and medicine. Here are a few of its key benefits.

Rich in Nutrients that Promote Overall Wellness

Nettle is a rich source of iron, calcium, magnesium, manganese, vitamin K, carotenoids, and protein. Nutrient dense weedy plants like nettle are especially valuable today, as it’s become increasingly difficult to obtain adequate nutrition from modern foods.

Many cultivated fruits and vegetables now contain far fewer vitamins and minerals than they once did. This is due to the depletion of agricultural soils as well as generations of selective breeding produce for size and flavor rather than nutrient content. But, regularly consuming nettle can help fill nutrient gaps, making it an important plant for overall health and vitality.

Ally for Women’s Health

Nettle is especially supportive for women in their childbearing years, when menstruation, pregnancy, childbirth, and breastfeeding can deplete nutrients and place significant demands on the body. Regularly sipping nettle infusions helps replenish vital minerals, supporting strength, energy, and overall wellness during these physically and emotionally demanding times.

Nettle helps to replenish iron lost during menstruation. This is especially helpful in pregnancy or for those with heavy menstrual cycles. The minerals in nettle may also ease muscle cramps, including both menstrual and leg cramps. It’s abundant nutrients also support strong bones, teeth, hair, and nails.

May Ease Seasonal Allergy Symptoms

Beyond its nutritional benefits, nettle has a long history of supporting health in many other ways. Herbalists value nettle for its ability to help moderate seasonal allergies. Herbalist, Rosalee la Forêt states that “[using] stinging nettle nourishing infusions (1 ounce of nettle leaf by weight, infused in 32 ounces of just-boiled water for 4-8 hours) daily in the months leading up to allergy season often eliminates or strongly decreases allergy symptoms.”

Supports the Kidneys and Urinary System

Nettle also acts as a gentle diuretic, helping the body release excess fluids and promoting healthy kidney and bladder function. This action can be especially helpful for people who tend to retain water.

Regularly sipping nettle infusions can help tone and strengthen the urinary system over time. This may help to reduce the likelihood of urinary tract infections for individuals who are prone to developing them.

Nourishing Herbal Infusions

In addition to simply adding it to food, another way to work with nettle is as a nourishing herbal infusion. I first learned this approach from herbalist Susun Weed, who encourages drinking these herbal brews daily to support overall health. She recommends preparing single-herb infusions of nettle, oatstraw, red clover, or comfrey leaf in the evening, letting them steep overnight, and then sipping them throughout the next day.

Unlike a simple cup of tea, a nourishing infusion is made with a larger amount of herb and is brewed for a longer time, often overnight, to make a beverage that is particularly rich in protein, vitamins, minerals, and other essential micronutrients. Drinking these herbal drinks is a great way to get extra nutrients and stay hydrated.

How to Make a Nourishing Nettle Infusion

Making a nourishing herbal infusion is very simple, but it does require a little more patience than a regular cup of tea. I like to prepare my nourishing herbal infusion before going to bed so that it’s ready to drink when I get up in the morning.

To make a nourishing nettle infusion, you will need:

• 1 oz dried nettle leaf, by weight (about a cup by volume)
• About a quart of boiling water
• Quart jar with a lid

Directions:

1. Prepare the Herbs – Weigh the dried nettle leaves, and add them to a quart-sized jar.
2. Boil your water – Bring water to a full boil.
3. Steep overnight – Pour the boiling water over the herbs in a jar, cover tightly, and let it sit for 4–10 hours, or overnight.
4. Strain – Strain out the plant material using a strainer or cheesecloth, squeezing gently to extract all the liquid.
5. Enjoy! – Sip your nourishing infusion throughout the day. I like to serve it over ice on hot days, as it makes an especially refreshing iced drink.

Tip: Keep any leftover infusion in the fridge and use within 36 hours. If you have more infusion than you can drink before it spoils, you can use it as a nourishing hair rinse.

Other Ways to Work with Nettle

Nettle is wonderfully versatile. In addition to being enjoyed in nourishing herbal infusions. As I previously mentioned, it is also a wonderful culinary herb. Young nettle leaves can be prepared much like spinach. Though they should be cooked or dried before eating to neutralize their sting.

There are lots of delicious ways to prepare nettle. Sauté it with garlic and olive oil, stir it into soups or stews, or add it to pizza, quesadillas, or quiche. It’s also are a great addition to baked goods like biscuits, muffins, or quick breads.

Here are a few of my favorite nettle recipes to get you started:

• Nettle Soda Bread

For a little nostalgia and a peek into my early blogging days, here’s the original spicy nettle tofu soup I posted back in 2014. It was one of the first dishes that made me fall in love with nettle and I still fondly remember preparing it in my tiny apartment kitchen all those years ago.

This post originally appeared on my blog, Our Slice of Sunshine, on May 15, 2014.

This past winter was long and cold — as Midwest winters often are. To cope, I cooked a lot of soup for about five months straight. Now that the weather has been warmer, I have been taking a break from this comforting dish. But, some chillier temps and cool spring rains have had me craving a warm bowl of soup again.

This light, spicy soup utilizes one of my favorite foraged springtime greens, nettle. Fresh nettle greens are quite delicious and extremely nutritious. But, if you don’t have any or don’t know where to get them, you can substitute any other spring greens you have on hand, like spinach, chard, collards or kale.

Portabella mushrooms and miso are a healthy addition that bring lots of depth and flavor to the soup. Mushrooms are a good source of minerals and fiber. Miso provides B vitamins, folic acid, and important minerals. The chili paste adds a nice spicy touch and helps to bring a nice warmth to the body, despite the chilly weather. The tofu contributes to the Asian flair of this dish, and is a good source of protein, iron, calcium and other essential minerals.

Ingredients:

• 4 ounces of portobello mushrooms, roughly chopped
• 2 cups of fresh nettles,* washed and roughly chopped (or substitute fresh spinach, kale, chard, or collards)
• 5 fresh green onions, chopped
• 1/2 cup chopped fresh cilantro
• 1 cup white miso paste
• 1 teaspoon of sea salt (add more to taste, if desired)
• 2-3 Tablespoons of ground fresh chili paste
• 1/2 Tablespoon of coconut oil
• 12 ounces of tofu, cut into small cubes
• 1 yellow onion

*Note: fresh nettles lose their sting when cooked but, you’ll likely want to wear rubber gloves while washing and chopping the nettles to avoid getting stung during processing

Directions:

Heat a large pot on medium high. Add half of a tablespoon of coconut oil. When the oil has melted (this should happen very quickly if the pot is the right temperature), add the onions and the mushrooms. Let cook for 1-2 minutes, stirring as needed to keep things from burning or sticking to the pan. Add, 1 teaspoon of sea salt, stir the mixture and let cook another 3-5 minutes.

In the mean time, add 1 cup water, miso paste, and chili paste to a medium bowl and whisk to combine thoroughly. Then add the miso-chili paste mixture, nettles, and tofu to the pot and stir well.

Add about 1-2 cups of water to the pan depending on the desired thickness of the soup. This soup will be brothy in nature either way, but if you’d like it to be more brothy add more water (or less, depending on your preference).

Bring the soup to a boil and let bubble vigorously for about 5 minutes, then reduce to medium heat. Then add the green onions. Cover the pot with a lid and let the soup simmer for 15-20 minutes. While the soup simmers, wash and chop cilantro and set aside.

When your soup is done, remove from heat and garnish with fresh cilantro, if desired. Enjoy!