Sautéed Stinging Nettles

Why You’ll Love This Recipe

Stinging nettles are loaded with vitamins and minerals, and sautéing them brings out a mild, pleasant flavor while neutralizing their sting. The combination of olive oil and optional butter creates a rich, silky texture, while simple seasoning lets the green shine. This dish is quick to prepare, versatile, and can be served alongside eggs, grains, pasta, or roasted meats.

Ingredients

(Tip: Adjust quantities based on taste and portion size.)

• 2–4 ounces stinging nettles, washed and tough stems removed
• 1–2 tablespoons olive oil, extra virgin or regular
• 1 tablespoon unsalted butter (optional)
• Kosher salt, to taste
• Fresh ground black pepper, to taste

Directions

1. Carefully rinse the stinging nettles under cold water to remove any dirt or grit. Remove tough stems and set aside.
2. Heat olive oil in a large skillet over medium heat. Add butter if using, allowing it to melt and combine with the oil.
3. Add the nettles to the skillet, using tongs to toss and coat in the oil and butter.
4. Sauté for 3–5 minutes, stirring occasionally, until nettles are wilted and tender.
5. Season with salt and fresh ground black pepper to taste. Serve immediately.

Servings and Timing

• Servings: 2–4 (as a side dish)
• Prep time: 5 minutes
• Cook time: 5 minutes
• Total time: 10 minutes

Variations

• Garlic Nettles: Add 1–2 minced garlic cloves during sautéing for extra flavor.
• Lemon Zest: Sprinkle a little lemon zest or juice for a bright, fresh note.
• Nutty Twist: Toss with toasted pine nuts or slivered almonds before serving.
• Spicy Kick: Add a pinch of red pepper flakes while cooking for a subtle heat.

Storage/Reheating

Store leftover sautéed nettles in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over low heat with a splash of olive oil to avoid overcooking.

FAQs

Do I have to worry about the sting?

Yes, raw nettles can sting. Always use gloves while handling them and cook them before eating.

Can I substitute spinach?

Spinach can work, but nettles have a stronger, earthier flavor and are more nutrient-dense.

Are nettles safe for everyone?

Most people can enjoy nettles safely once cooked. If you have allergies to plants like spinach, consult a doctor first.

How do I know when they’re done?

The leaves should be tender and wilted, similar to cooked spinach.

Can I freeze nettles?

Yes, blanch them first for 1–2 minutes, then freeze for up to 3 months.

Conclusion

Sautéed stinging nettles are a quick, nutrient-rich, and delicious way to enjoy one of nature’s most powerful greens. With minimal ingredients and effort, this simple recipe transforms nettles into a tender, flavorful side dish that pairs beautifully with many meals. Perfect for adventurous eaters or anyone looking to add more vitamins and minerals to their diet.

Sautéed Stinging Nettles

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Sautéed stinging nettles are a nutrient-packed, tender green with a mild, earthy flavor. Quickly cooked with olive oil and optional butter, they transform into a delicate and flavorful side dish perfect for spring meals, healthy sides, or adventurous cooks exploring wild greens.

• Author: Linda
• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Total Time: 10 minutes
• Yield: 2–4 servings
• Category: Side Dish, Vegetables
• Method: Sautéing
• Cuisine: American/Foraged

Ingredients

2–4 ounces stinging nettles, washed and tough stems removed

1–2 tablespoons olive oil, extra virgin or regular

1 tablespoon unsalted butter (optional)

Kosher salt, to taste

Fresh ground black pepper, to taste

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Instructions

1. Carefully rinse the stinging nettles under cold water to remove dirt and grit. Remove tough stems and set aside.
2. Heat olive oil in a large skillet over medium heat. Add butter if using and allow it to melt.
3. Add the nettles to the skillet and toss to coat in the oil and butter.
4. Sauté for 3–5 minutes, stirring occasionally, until nettles are wilted and tender.
5. Season with salt and freshly ground black pepper to taste. Serve immediately.

Notes

Always wear gloves when handling raw nettles to avoid stings.

Cook nettles before eating—they are only safe to consume when cooked.

Optional additions include garlic, lemon zest, toasted nuts, or red pepper flakes for extra flavor.

Store leftovers in an airtight container in the refrigerator for up to 2 days.

Nutrition

• Serving Size: 1 cup
• Calories: 60
• Sugar: 0g
• Sodium: 5mg
• Fat: 5g
• Saturated Fat: 1g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 3g
• Fiber: 2g
• Protein: 3g
• Cholesterol: 0mg