Springtime in TCM (Traditional Chinese Medicine) is associated with the Wood element, corresponding to the liver and gallbladder and the color green. This makes it an optimal time to focus on movement, emotional well-being, and gentle detoxification to restore balance and vitality. Foods that are green, such as nettles, are particularly beneficial during this season. This Spring soup is “loaded” with flavorful and beneficial ingredients that I based on foods known to benefit the liver, especially nettles, leeks, black radish (radis noir), and rosemary.

Nettles are highly nutritious, rich in vitamins A, C, K, and B-complex, along with iron, calcium, potassium, and chlorophyll. When cooked or dried, they lose their sting and become safe to consume as tea, food, or as a supplement.

They taste a lot like spinach but like spinach, are high in oxalates, meaning that they are best consumed in a processed form (cooked or dried and powdered). Oxalates are fibers that bind minerals, which is why these foods are high in iron and for nettles, high in calcium too. But oxalates bind the minerals so tightly that when consumed raw, the body can’t break them down to absorb the minerals. Therefore, soup is a wonderful way to benefit from nettles’ many virtues.

Nettles Benefits in TCM (Traditional Chinese Medicine):

            Nettles are energetically cold, bitter and pungent therefore they:

  • Clear Heat & Detoxify: Helps reduce inflammation, skin conditions (eczema, hives), and internal heat imbalances.
  • Expel Wind-Damp: Traditionally used for arthritis, rheumatism, and muscle stiffness (bi pain).
  • Build & Nourish Blood: Supports anemia, fatigue, menstrual health, and postpartum recovery.
  • Promote Circulation of Qi: Enhances energy flow, reduces stagnation, and improves overall vitality.
  • Diuretic & Digestive Support: Aids in urinary health, reduces edema, and supports digestion

What I love about Chinese Herbal Medicine is that we often find that in nature, things that create a symptom often heal the same symptom in the body. In this case we know that nettles cause a stinging or burning sensation when touched. This sensation is very similar to a urinary infection, some skin rashes and certain kinds of joint pain- all of which nettles can treat. So cool.

Nettles in Western Folk Medicine and Herbal Traditions

Nettle has of course also been used in European folk medicine and natural healing systems for hundreds of years.

Traditional Uses:

  • Natural Allergy Relief: Known for easing hay fever, congestion, and respiratory inflammation.
  • Blood Purifier & Spring Tonic: Used to “cleanse the blood” and restore energy after winter.
  • Anti-Inflammatory Remedy: Applied internally and externally for joint pain, gout, and arthritis.
  • Women’s Health Tonic: Supports menstruation, menopause, and reduces excessive bleeding.
  • Protective Herb: Believed to ward off negative energy and break curses in folk lore.

Black radish: increases bile production to help in digestion of fats and eliminates toxins. It also clears excess heat and phlegm and promotes qi flow.
Leeks: are pungent so they also help to clear phlegm and have a sour flavor (in TCM) that is beneficial to the liver.
Rosemary: protects and helps repair liver cells.

Here’s my recipe that incorporates these liver friendly ingredients:

soupe-orties-recette-caen

  • 150 g nettles (5oz. Dry weight), cleaned, steamed and chopped
  • 1 leek (about 3 cups) chopped
  • 1 shallot (1/4 cup), minced
  • ½ radis noir (1 cup), chopped
  • 1 turnip (1 cup, chopped)
  • 1 small carrot (1/2 cup), chopped
  • 3 potatoes (1 pound), chopped
  • 1 liter (4 cups) stock or bone broth
  • Rosemary 1 sprig (about 1 tsp of minced leaves)
  • Herbes de Provence to taste
  • Salt and pepper to taste
  1. Using protective gloves (I use my ski gloves), pick nettles in Spring, in a minimally trafficked area (away from where dogs may soil them). Use the top 4-5 inches (10 cm) to get the most tender leaves and stems. Clean them well in a sink full of water. Steam them for about a minute until they wilt then immerge them in a sink of cold water. Drain then dry off the excess water and chop finely. Set aside.
  2. Sautée the radis noir and turnip in 1-2 tablespoons of olive oil in a thick bottomed pot on a low heat, slowly, about 15-20 minutes. This allows them to gently release and transform their bitterness into a delightful, slightly sweet flavor.
  3. Then add the leeks, shallot, carrot and potatoes and cook on medium heat, without browning them for 10 minutes. Add the broth and simmer on low until all the vegetables are tender, about 10 more minutes. Add in the chopped nettles and purée the soup using a blender, food processor or wand mixer. Try not to overmix because the cooked potatoes can make the consistency gummy.

Most recipes will add cream or crème fraiche at this point, to finish making the taste and texture more velvety, but I prefer to keep this soup dairy-free and low fat for health reasons. So, I add unsweetened soy milk if I want to boost the soup’s protein content or just leave it as is.

Bon appetit!