Are you among those who think nettle is just a wild herb better avoided because of how itchy it makes our skin? Well, it’s time you change your mind, because nettle plays a big role in Italian cuisine Of course, nettle is itchy, and must be handled with caution. Yet, there are plenty of good things you can make and do with it, as our good old grandmas used it.
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Nettle, scientifically known as Urtica dioica, is a perennial flowering plant known for its distinctive stinging hairs, present on both its leaves and stems. Native to various parts of the world, including Europe, it has been utilized in herbal medicine, cooking, and even textile production due to its versatile properties.
Historical and therapeutic uses of nettle
Nettle has been valued since ancient times not only for its culinary uses but also for its therapeutic qualities. Traditionally harvested before late spring, it was commonly used in medicaments, particularly for treating conditions like rheumatism and inflammation. Today, it is recognized for its rich nutritional profile, including vitamins A, C, K, and several B vitamins, as well as essential minerals such as iron, calcium, magnesium, and potassium. Its leaves are also a notable source of protein, making nettle a powerful health booster.
Nettle’s culinary use in Italian cuisine
In Italy, nettle is a truly cherished ingredient, particularly in regions like Piedmont, Lombardy, and Tuscany. These areas are famous for their rich biodiversity and long tradition of foraging wild plants and have integrated nettle, with its earthy, herbal flavor, into various traditional dishes.
In Liguria, traditional basil pesto is often enriched with nettles, which gives it a deeper, slightly peppery taste. This variation is both good and nutrient-dense, which makes it a popular choice among health-conscious food enthusiasts.
Nettle soup, or zuppa di ortica, is a springtime favorite in regions such as Piedmont, Lombardy, Veneto, and Trentino Alto-Adige. It is a simple and wholesome dish, made with broth, onion, olive oil, nettles and a bit of salt and pepper; some even squeeze some lemon in it to give it a fresh twist. But nettle is also an excellent addition to risottos, where its slight bitterness complements the creaminess of the rice.
In Tuscany and Emilia-Romagna, ravioli di ortica are very popular: the leaves are either blended into the pasta dough or used as a stuffing mixed with ricotta or other cheeses. The subtle peppery notes of this useful herb give the dish a unique kick that pairs wonderfully with light, butter-based sauces.
Nettle is also used in another quintessential staple of northern Italian cuisine, polenta a quintessential northern Italian staple. When cooked into it, nettle imparts an earthy flavor boost, making the dish even more satisfying. In Piedmont, nettles are often featured in frittatas or pies, both perfect for brunch or a picnic. Creative cooks may even use nettle as a topping on pizza to add a unique twist to the classic Italian favorite.
Contemporary haute cuisine has also embraced nettle, with chefs in high-end restaurants using it as a garnish to bring elegance and a hint of its distinct flavor to refined dishes. Last but not least, our favorite — because it is now, isn’t it? — wild herb has also found its way into innovative desserts, such as cheesecakes.
Harvesting and preparing nettles
Nettles are good for you and tasty, but they must be handled with extreme care because of the irritating hairs present on their leaves and stems. It is, therefore, important to follow some tips to keep yourself safe and avoid getting itchy!
- Handling nettle: always wear gloves to avoid the stinging sensation caused by chemicals released from the plant’s tiny hairs. Use scissors and a basket to collect the plants.
- Identifying nettle: look for coarse, oval-shaped leaves with jagged edges, arranged alternately on the stem.
- Harvesting time: collect nettles in spring when the leaves are young and tender.
- Neutralizing the sting: cooking or drying nettle neutralizes their stinging effect: blanch the leaves briefly to bring out their flavor and health benefits and get rid of the irritants.
- Storage: nettles can be soaked in water for several hours or left to dry upside down to diminish their sting, making them suitable for herbal tea.
