Nettle food

Delicious Recipe: Nettle Stew with Garlic and Onion

Preparation time: 10 minutes
Cooking time: 30 minutes
Total time: 40 minutes
Number of servings: 4

If you are looking for a healthy dish, full of nutrients and with a unique taste, nettle stew is the perfect choice. This dish is often underestimated, but nettles, these superpower plants, are a true treasure. They contain vitamins A, C, K, iron, and essential minerals that can contribute to your overall health. They are also excellent for detoxifying the body and boosting metabolism.

Nettles, gathered from unpolluted areas, become the main ingredient of this delicious dish. Here’s how you can prepare a tasty nettle stew that can become a favorite dish in your diet.

Ingredients

- 12 bunches of nettles (approximately 200 g)
- 1 medium onion
- 2 tablespoons of flour
- 100 ml oil (preferably olive oil for a refined taste)
- 1 head of garlic
- Salt, to taste
- ½ teaspoon of Spices (Fuchs) - a spice mix that adds flavor
- 2 cups of water (for boiling)

Instructions

Step 1: Preparing the nettles
Gathering the nettles is the first essential step. Make sure to choose them from clean areas, away from pollution. After collecting them, wash them well in several waters to remove impurities. You will notice that the nettles become more tender after washing and reduce in volume.

Step 2: Boiling the nettles
Put a large pot of water on the stove and wait for it to boil. Once the water starts to boil, add the nettles and let them boil for 15 minutes. This step will help eliminate the intense flavor and make the nettles easier to digest. After boiling, strain the nettles and keep two cups of the broth for later use.

Step 3: Preparing the base
Finely chop the onion and sauté it in a pan with 100 ml of oil. Add a little salt to speed up the cooking process. At this stage, you can add ½ teaspoon of Spices (Fuchs) to add an exotic and flavorful note. When the onion becomes transparent and starts to brown, it’s time to add the nettles.

Step 4: Making the stew
Chop the nettles (or you can use a food processor for a finer texture) and add them to the sautéed onion. Start mixing gently, gradually adding the reserved broth. Alternatively, you can add milk if you prefer a creamier consistency. Add the flour and mix quickly to prevent lumps from forming. Continue mixing until the nettles become creamy and smooth.

Step 5: Garlic
Mince the garlic using a garlic press and add it to the nettle mixture. The garlic will add a strong flavor and a health boost to your stew. Mix well, and after 15 minutes of cooking over medium heat, your nettle stew is ready!

Serving
Serve the nettle stew with a generous portion of warm polenta. The polenta will perfectly complement the intense taste of the nettles and provide a pleasant contrast of textures. You can also add a spoonful of sour cream for extra creaminess.

Useful tips

- Choosing nettles: Choose young nettles, as they have a more delicate taste and are easier to cook.
- Vegan option: For a vegan option, you can omit the oil or use coconut oil.
- Adding protein: If you want to turn this stew into a heartier dish, you can add a can of cooked chickpeas or lentils.
- Flavor enhancements: You can experiment with other spices: a pinch of cayenne pepper for a bit of heat or dried basil for a Mediterranean flavor.

Calories and Nutritional Benefits
A serving of nettle stew contains approximately 180-220 calories, depending on the amount of oil and polenta served alongside. Nettles are rich in iron, vitamins A and C, making them excellent for blood health and the immune system. They also contain antioxidants that help combat inflammation and chronic diseases.

Frequently Asked Questions

- Can I use frozen nettles?
Sure! Frozen nettles are a good alternative, but make sure to thaw and drain them well before using.

- What other recipes can I make with nettles?
Nettles can also be used in soups, omelets, or purees. You can try a nettle soup with potatoes or a nettle and cheese omelet.

- How can I store nettles?
Fresh nettles can be stored in the refrigerator for a few days. You can also blanch and freeze them for later use.

I encourage you to try this flavorful and healthy recipe. Nettle stew is not just a tasty dish but also an opportunity to enjoy the gifts of nature. Savor every bite and enjoy the benefits of these wonderful plants!

 Ingredients: 12 handfuls of nettles (about 2 bags, full) 1 onion 2 tablespoons of flour 100 ml oil 1 head of garlic salt 1/2 teaspoon of spice (Fuchs)

 Tags:  nettle food sorrel nettle stew