Anti-Inflammatory Nettle Soup

Anti-Inflammatory Nettle Soup

  • Author: Tania Surrow Larsen - The Histamine Friendly Kitchen
  • Prep Time: 5 min
  • Cook Time: 20 min
  • Total Time: 25 minutes
  • Yield: 2 1x


This soup is an anti-inflammatory power house and is deliciously thick smooth and green. Please do note that nettles are medium to high in histamine as well as having antihistamine properties. I don’t recommend trying this soup during the elimination phase.


  • 1 (white) onion
  • 2 cloves of garlic
  • 1/2 courgette (ca. 200 g/ 7 oz)
  • a small piece of fresh ginger (ca 5 g/0.15 oz)
  • a small piece or fresh turmeric (ca. 3 g/0.1 oz)
  • 25 g fresh nettle tops (0.88 oz)*
  • 75 g arugula (2.65 oz)
  • 1 tbsp (extra virgin) olive oil
  • 1/2 L tolerated bouillon*
  • salt to taste
  • crème fraîche (optional)*


  1. First find a good place to pick the nettles. I have them growing in my garden, so that step was quite easy for me. You only want to pick the young tops of the nettles. When you get them home give them a rinse.
  2. Cut up 1 (white) onion, saute the onion with a little (extra virgin) olive oil. When the onion has turned translucent, add 2 cloves of garlic (minced) and let it all cook for another minute.
  3. Then add the courgette (cut into little cubes), turmeric and ginger (finely chopped) and let it all cook on low heat for about 5-10 minutes.
  4. Add the nettles, arugula and broth/stock to the pot, bring it all to a boil and let it simmer for 5 minutes, with the lid on.
  5. Blend the soup, till you get a thick smooth green vegetable soup. Serve with a little crème fraîche and I hope you will enjoy this nourishing Anti-Inflammatory Nettle Soup.


  • While this soup is an anti-inflammatory power house, nettles are still medium to high in histamine, so I don’t recommend trying this soup during the elimination phase. Wait a bit until your system has settled a bit and you have started to heal. If you really want to try this recipe, but aren’t quite ready to try out the nettles – you can replace the nettles with extra arugula.
  • You can use bone brothvegetable stock, a tolerated bouillon or plain water and salt.
  • This soup really benefits from a little acid, so you can add a little crème fraîche like I did, or coconut yogurt if you are dairy free. Otherwise adding a little sour apple together with the courgette, should do the trick 😉