Late September is one of my favourite times to be outside. The air is starting to cool, the light shifts golden, and everywhere you look, there’s something ready to harvest. Apples hang heavy on the trees, squash ripens in the garden, and wild greens push up one last flush before the frosts.


One of those wild greens is often overlooked — stinging nettle. Yes, the plant that makes you think twice about brushing against it is, with just a little care, one of the most nourishing and delicious ingredients you can forage.


Harvesting Nettles Safely

If you’re new to nettles, the first rule is: respect the sting. Luckily, it’s easy to stay safe.

  • Wear gardening gloves when handling fresh nettles.
  • Use scissors or garden snips to cut the tender tops and newest leaves — these are the most flavorful and least fibrous.
  • Gather them into a basket or bag, still gloved.

Once steamed, the sting disappears completely, leaving you with a beautiful green that’s earthy, mild, and perfect for pesto.


Why Nettles?

Beyond their earthy, spinach-meets-green-tea flavour, nettles are a powerhouse of nutrition. Traditionally, they’ve been valued both as food and as medicine, and it’s easy to see why:

  • Rich in vitamins: Nettles are packed with vitamins A, C, K, and several B vitamins.
  • Mineral dense: They’re a great natural source of calcium, magnesium, potassium, and especially iron, which makes them an excellent green for anyone looking to boost energy.
  • Protein boost: Nettles contain more protein than many leafy greens — up to 25% of their dry weight.
  • Antioxidants & chlorophyll: These compounds help support overall wellness and reduce inflammation.

In short, nettles are one of the most nutrient-dense wild foods you can gather, making them a perfect seasonal ingredient for a wholesome dish like pesto.


Why Steaming?

Many recipes call for blanching nettles in boiling water, then shocking them in ice. That works, but I prefer steaming:

  • It’s gentler and keeps more of the fresh green flavour.
  • No ice bath required (fewer dishes, less fuss).
  • You still deactivate the stinging hairs completely.


Nettle Pesto Recipe

Ingredients

  • 3–4 handfuls of fresh stinging nettles
  • 4 garlic cloves, roughly chopped
  • 2 heaping tablespoons toasted pine nuts
  • 2 tablespoons (or more) grated hard cheese (Parmigiano-Reggiano, Pecorino, or similar)
  • Olive oil
  • Salt, to taste

Instructions

  1. Clean the nettles. Wearing gloves or using tongs, rinse nettles under cool water to remove grit.
  2. Steam the nettles. Set up a steamer basket over simmering water. Add nettles, cover, and steam for 3–4 minutes, until wilted.
  3. Drain and cool. Transfer to a colander and let them drain. Pat dry gently with a clean towel.
  4. Prepare for blending. Roughly chop the steamed nettles so they’re easier to process.
  5. Make the pesto.
  • In a mortar and pestle (traditional) or food processor (faster), crush the pine nuts.
  • Add garlic and salt, working into a coarse paste.
  • Add nettles and cheese, pounding or pulsing until combined.
  • Slowly drizzle in olive oil, stirring or blending, until you reach your desired consistency.
  1. Serve and store. Toss with pasta, spread on toast, spoon over fish or chicken, or swirl into grains and soups. The pesto keeps for about a week in the fridge, or freeze in deep ice cube trays.

Variations and Tips

  • Nuts: Pine nuts are classic, but walnuts, almonds, or hazelnuts work beautifully.
  • Cheese: Any firm, salty cheese can stand in — try Grana Padano or even aged Manchego.
  • Texture: Use more olive oil for a saucy pasta pesto; less for a spreadable paste.
  • Storage tip: Cover the top of your jar with a thin layer of olive oil to slow oxidation and keep it bright green.