Wild Garlic and Nettle Spring Soup

I think there is no better smell to indicate that spring has arrived than the smell of wild garlic wafting through the air and being crushed underfoot. It's also a secret indicator of ancient woodland that once fed our ancestors, yet only 2.5% of ancient woodland remains today!

Wild garlic can be foraged from early spring through to after it flowers, though the flavour is best before it flowers. It's extremely identifiable by its smell, although in appearance it can look similar to lily of the valley or lords and ladies so make sure to be careful when foraging and make sure to only take what you need!

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Nettle needs very little introduction; most of us have encountered it in our former years, to be met with its tenacious and resistant sting, but it's a powerhouse of early spring nutrients helpful if you're feeling a bit sluggish. By itself, nettle doesn't have much of a taste, so it lends itself well to sweet or savoury meals.

This is such a simple recipe that doesn't need that much effort. It's fantastic as a pick me up for when you crave something wholesome, the punchiness of the wild garlic is beautifully balanced by the

nettle and the butterbeans, and the optional turkey tail* gives it an extra nutritional boost.

*As of 2025, the selling of all turkey tail products became illegal in the UK due to being classed as a Novel Food. It is still legal for you to forage turkey tail for your own uses - alternatively, you can swap for a different mushroom or leave it out completely!

Ingredients:

200g fresh nettles (just the top 4-6 leaves)

100g fresh wild garlic

50g turkey tail (optional and can be substituted with any mushroom)

1 can of butter beans including the juice

2 litres of vegetable stock

1 large brown onion or two small brown onions

Olive oil or butter

To finish:

A dollop of sour cream, or to keep it vegan, coconut cream

I also highly recommend a drizzle of Red Panda's Chilli Crisp - it elevates the whole dish!

Method:

1. Give the nettles, wild garlic and mushrooms, and good clean to get rid of any dirt, debris or creepy crawlies hanging on, for the leaves dry them off in a salad spinner if possible to remove excess moisture (the nettles will still sting at this point).

2. Dice the onion and add it to a large saucepan with the butter/ oil and let it cook until it becomes translucent.

3. Chop off the woody section of the mushrooms (if they have them) and add to the pot with the onion for ten minutes.

4. Follow with the whole can of butter beans, including the juice, the nettles, and two litres of stock, leave to simmer for thirty minutes, stirring occasionally and add salt to taste as neccessary

5. After thirty minutes, remove from heat for five minutes before adding the wild garlic, if left for too long in the heat, it will lose its vibrancy and taste!

6. Either pour the soup into a blender or crack out a stick blender and wizz it all together, to the consistency of your choice.

7. Pour into your bowls, and if you try to artfully add sour cream or coconut cream on top, serve with a delicious, fresh, warm, crusty bread roll.

The Science:

Wild garlic (Allium ursinum) contains various chemical constituents that contribute to its medicinal properties. Some of the key compounds found in wild garlic include sulfur-containing compounds such as allicin, diallyl disulfide, and diallyl trisulfide, as well as flavonoids, saponins, and vitamins (including vitamin C). The medicinal benefits of wild garlic are attributed to these chemical constituents. For example, allicin, which is released when wild garlic is crushed or chopped, is known for its antimicrobial and antibacterial properties. It may help fight off infections and support overall immune function

Nettles (urtica dioaca) contain a variety of chemical constituents that contribute to their medicinal properties. These include vitamins (such as A, C, and K), minerals (including iron, calcium, and magnesium), flavonoids, phenolic compounds, and histamine. The medicinal properties of nettles are attributed to these chemical constituents. For example, the vitamins and minerals contribute to the overall nutritive properties of nettles. The flavonoids and phenolic compounds are known for their antioxidant and anti-inflammatory effects, which may help reduce inflammation and combat oxidative stress in the body. Besides being associated with allergy symptoms, histamine has been used in traditional medicine to support the immune response and as a treatment for allergies

So there we have it, a beautiful spring soup to bring on those sunny days.

Happy slurping!

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