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Nettle Souffle


If kale is your go-to leafy green because of its high calcium content, you'll swoon over stinging nettle, which boasts four times the calcium at 428 mg of calcium per cup, according to the U.S. Department of Agriculture. Nettles are also rich in vitamins A, C and K, iron, potassium, protein and more, making them an ideal food to add to any meal.

Related: Learn how Pacific Northwest tribes relied on nettle as a fortifying early-spring food.


1 1⁄2 cup
4 cup
young nettle tops
2 tbsp
olive oil or butter
1 medium
onion or leek, minced
2 tbsp
1⁄2 cup
milk or nettle broth
egg yolks, beaten
1⁄2 tsp
1 cup
sharp cheddar cheese, grated
1⁄2 cup
goat cheese
egg whites, stiffly beaten


Cook nettle in boiling water for 5-10 minutes. Drain well; save broth. Puree nettle in blender or food processor; set aside.

Saute onion in oil until golden. Add flour and cook, stirring for 2 minutes. Slowly add 1/2 cup nettle broth or milk and cook, stirring often until dry and thick. Add a little of this at a time to the beaten egg yolk, until they are well mixed. Now stir in nettle puree, salt and cheese.

Last, carefully fold in egg whites. Put in a souffle dish or carefully spoon into ramekins. Bake in a water bath at 350 degrees until firm, 30-40 minutes.


You can also make this Nettle Souffle using dried nettle. Combine 2 tablespoons dried nettle with 1/2 cup milk, and allow to steep while you saute onion. After onion and flour are cooked, add nettle and milk mixture and cook until it thickens slightly. Add this combination to the beaten egg yolk, and continue preparing as described above.

Ramekin of Nettle Souffle


SourceCopyright 2009, J. Adler, original recipe
Prep time
10 minutes
Cooking time
45 minutes
Total time
55 minutes