Mineral Rich Nettles Pesto

Rather than taking a mineral supplement and protein powder, you can get a BIG hit of nutrition by eating stinging nettles.

Considered a weedy invasive plant by the US Forest Service, stinging nettles (Urtica dioica) is highly nutritious with a high protein and amino acid profile that is nutritionally superior to alfalfa, as well as many other plants.

If your bones are feeling achy and in need of some protein and minerals, it’s time to eat some of the weeds that are growing near you (probably in your very own backyard!).

Nettles generally grows in the spring and in the fall. There are many ways to prepare this invasive plant to make it taste totally delicious.

You can dry it and drink it as a tea, or you can saute it with garlic and oil and eat is as you would any dark leafy green.

In the winter, if my bones are feeling creaky and squeaky, I use dried nettles and soak them overnight to prepare this mineral and protein rich pesto below.

Have you tried eating any wild plants lately?

Mineral Rich Nettles Pesto
Prep time
Cook time
Total time
Serves: 1 cup
  • 3 cups fresh nettles (or 1 cup dried nettles soaked in 2 cups water)
  • ½ cup parsley, rinsed
  • 3-4 garlic cloves, peeled and chopped
  • ½ cup walnuts
  • ¾ cup extra virgin olive oil
  • ¼ cup lemon juice plus 1 tsp. zest
  • ½ cup parmesan grated (optional)
  • ½ tsp. Real sea salt
  1. If you are using fresh nettles, blanch quickly in hot salted water. If using dried nettles, soak overnight in room temperature water (or 6-8 hours). Drain excess water.
  2. Add nettles, parsley, garlic, walnuts, olive oil, lemon juice, parmesan and sea salt.
  3. Pulse until smooth and creamy.
  4. Spread the pesto on top of sourdough toast, crackers, fish, chicken, or pasta. Or you can use it as a dip for your next veggie crudite. Any way you decide to eat it, it’ll surely give you the protein and mineral boost you need.