The traditional Greek and Mediterranean diet has been studied extensively as one that supports vibrant health and longevity. One significant element that contributes to this longevity factor is the herbs and wild greens that Greeks have consumed since ancient times. Wild stinging nettle is one of those plants, used as a nutritive and healing tea as well as a nutrient dense food; wild nettles contain the highest amount of protein by weight of any other plant. They’re also rich in calcium, magnesium, iron, zinc and a whole spectrum of other vitamins and minerals. What many may consider an invasive weed, nettles are actually a true superfood!
As much as I love a nourishing cup of nettle tea, I also try to incorporate this wild green into my kitchen regularly. One simple and delicious way is this wild nettle pesto. Tossed with pasta, rice or used as dip or spread, this is a simple way to start to introduce more wild food into your diet.
Wild Nettle Leaf Pesto:
2 cups dried wild nettle leaf
¼ cup raw walnuts
¼ cup parmesan cheese, grated (for a vegan version use 1-2 tbsp nutritional yeast, or omit and add a bit more salt and lemon)
1-2 cloves garlic, roughly chopped
Generous pinch of coarse sea salt
Generous drizzle of best quality Greek olive oil
Fresh squeezed lemon juice, to taste
*Optional: small handful of fresh basil leaves
Blanch nettle leaves in boiling water to soften and remove stingers, 1-2 minutes. Drain and plunge nettle into an ice bath, place into a dry kitchen towel and squeeze out excess water. Coarsely chop the nettles and set aside.
In a food processor, (or traditionally, a large mortar and pestle) start to pulse or grind walnuts, coarse salt and garlic. Add nettle, cheese and optional basil leaves and continue pulsing. Drizzle in olive oil and add lemon juice to taste. Use more olive oil if the pesto will be used to toss with pasta, less if it will be used as a dip or spread.
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