Spring Broth with Nettles, Wild Garlic and British-grown Fava Beans
by Anna Greenland
This recipe takes advantage of the fresh new growth of spring greens and herbs. These arrive to give us a boost, just when we need to shake the malaise of winter. Nettles are nutritional powerhouses rich in vitamins and minerals and used widely in herbal medicine as an all-round tonic. They lose their sting once cooked and combine well with the big flavours of wild garlic. If wild garlic flowers are in bud or open, pick these too and use as a garnish for your broth – they provide intense pops of garlic.
Spring can still be chilly so this is a warming, nutritious broth that feels light and vibrant. It is a broth rather than a blended soup to appreciate the different textures and flavours.
Take care when picking nettles – always wear gloves. And if you're uncertain about identifying plants, make sure to get yourself a good foraging book. Never take more than you need as both wild garlic and nettles are great habitat and food sources for insects and other wildlife.
British grown fava beans add backbone to this dish. They've been grown in Britain since the Iron Age but have fallen out of favour in recent centuries. Hodmedod's – who supply the beans and support British farmers to grow them ecologically – say, "fava beans are delicious, nutritious, and good for the soil and bees".
Legumes (fava beans included) have a positive effect on soil health and fertility, fixing atmospheric nitrogen through symbiotic relationships with soil bacteria. We should all eat more beans!
Freshly dug new 'early' potatoes are also a welcome treat in late spring and will bring a sweet earthiness to the dish. A final flourish of chopped parsley and chives, plus any wild garlic flowers and buds, really finish the dish.
Ingredients
2 tins whole fava beans, organic (or 300g of dried beans pre-soaked and cooked)
1 onion
1 carrot
1 leek
2 garlic cloves
1 handful new potatoes, scrubbed and diced with skins on (or 1 large potato)
1 large handful of trimmed wild garlic, washed and shredded
2 handfuls nettle tops (top 2–3 sets of leaves)
1 litre organic vegetable or chicken stock
1.5 tbsp chopped parsley and chives
Olive oil
Pecorino or parmesan to grate (optional)
Sea salt and black pepper
Method
Dice the onion, carrot and leek. In a casserole dish or deep saucepan, sauté these in a good glug of olive oil until soft. Add the minced garlic cloves and cook for a further 3 to 4 minutes, then add the diced potatoes. Season with sea salt and pepper, add the stock and simmer until the potatoes are soft.
Drain your beans, and if using tinned, give them a good rinse. Add the beans, nettle tops (remember to wear gloves if handling) and wild garlic to the pan and cook for a further few minutes. The nettles and wild garlic need hardly any time to cook. Season again if needed.
Spoon into bowls, add the sprinkling of parsley and chives, any wild garlic flowers and buds, a drizzle of olive oil and a grating of pecorino/parmesan cheese if desired.
Recipe by Anna Greenland
Illustration by Rosie Yates
