Nettle, spinach and barley soup

This hearty and comforting soup combines pearl barley, leeks, and nettle for a nutrient-packed meal.

Packed with iron, calcium, magnesium, and antioxidants, nettle has been used for centuries to support immune health, reduce inflammation, and boost energy levels. Paired with fiber-rich barley and fresh spinach, this soup is both delicious and deeply nourishing—a perfect dish for a wholesome, feel-good meal.

In Europe, nettle grows wild and is commonly foraged for its health benefits. In the U.S. different varieties of nettle can be also foraged and used to eat. Since fresh nettle can be harder to source here, I made this recipe using dried wild nettle, which you can easily find online.

Ingredients

• 3 fresh bulb onions (or 1 leek), finely chopped

• 1 cup pearl farro

• 2 tbsp of olive oil

• 4 cups vegetable or chicken broth

• ½ cup dried nettle

• 9 oz fresh spinach

• Salt and pepper to taste

• Juice of half lemon

• Grated Parmigiano cheese (optional, for serving)

  
  

Method

1. Heat 2 tbsp of olive oil in a pot over medium heat.

2. Add the chopped leek, a pinch of black pepper, and sauté for a few seconds until fragrant.

3. Stir in the barley and pour in the broth. Cover with a lid and cook for 10 minutes on medium-low heat, stirring occasionally.

4. After 10 minutes, add the spinach leaves and the dried nettle.

   Cook for 5 minutes more and taste to adjust the salt.

5. Add the lemon juice and stir well.

6. Serve hot, drizzle some olive oil and grated Parmigiano cheese if desired.