Ladakhi Wild Nettle and Barley Soup

Name: Ladakhi Wild Nettle and Barley Soup
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Cuisine: Ladakhi
Ingredients: 150 g wild nettle leaves; 100 g pearled barley; 1 small Onion; 2 cloves Garlic; 900 ml water or vegetable stock; 1 tbsp mustard oil; 1 tsp Salt; 0.25 tsp Black pepper

A nourishing spring soup made from foraged wild nettles and barley, reflecting Zanskar's tradition of gathering high-altitude wild greens.

🇮🇳India· Ladakh

Prep: 20 min
Cook: 30 min
Total: 50 min
Servings: 4
Difficulty: Easy
Calories: 170 kcal

Ingredients

0 of 8 gathered

Servings

150 g wild nettle leaves — young shoots, handled with gloves
100 g pearled barley — rinsed
1 small Onion — chopped
2 cloves Garlic — minced
900 ml water or vegetable stock
1 tbsp mustard oil
1 tsp Salt — to taste
¼ tsp Black pepper — optional

Equipment

•Pot
•Gloves for handling nettles

Nutrition

Per serving, approximate

Calories: 170 kcal
fat: 4 g
carbs: 30 g
fibre: 6 g
protein: 5 g
calories: 170 kcal

Instructions

1
Put on gloves. Wash the wild nettle leaves thoroughly to remove any grit.
2
Boil the nettles for 2 minutes to stop their sting. Drain the water and chop them finely.
3
Heat the mustard oil in a pot. Cook the onion and garlic until soft.
4
Add the rinsed barley. Stir for 1 minute.
5
Pour in the water or stock and bring it to a boil.
6
Lower the heat. Simmer gently for 20 minutes until the barley is tender.
7
Stir in the chopped blanched nettles. Cook for a further 5 minutes.
8
Add salt and black pepper to taste. Serve hot.