Himalayan Superfood: How to Cook Stinging Nettle Perfectly
Stinging Nettle
Scientific name: Urtica dioica
Stinging nettle, also known as burn nettle or nettle leaf (Bichu Buti, Kandali or Shishoon in India), is a plant found worldwide in temperate regions. It is commonly found in India’s Himalayan states, including the hilly regions of Uttarakhand, where it thrives in moist, nutrient-rich soils at high altitudes. It is a wild green plant that can be turned into a delicious and nutritious dish. Despite its stinging nature when raw, it becomes safe and delicious to eat once cooked.
Bioactive compounds and Nutritional significance
- Nettle has been used for over 2000 years as a natural or a home remedy. All plant parts, the leaves, roots and seeds are of medicinal significance
- It has a high vitamin and mineral content with a balanced protein composition
- Nettle is particularly rich in provitamin A and Vitamin C
Health Benefits
- Nettle has been used for over 2000 years as a natural or a home remedy. All plant parts, the leaves, roots and seeds are of medicinal significance
- It has a high vitamin and mineral content with a balanced protein composition
- Nettle is particularly rich in provitamin A and Vitamin C
Bichu Buti Saag
Ingredients
- Fresh stinging nettle leaves
- Cooking oil (preferably mustard)
- Finely Chopped Onion, tomato, and green chillies
- Some minced Garlic Cloves
- Small amount of grated ginger
- Salt to taste
- Cumin seeds
- Turmeric powder
- Water
How to Cook
- To make Bichu Buti Saag start by rinsing the leaves in clean water a couple of times to remove any dirt or insects.
- Bring a pot of water to a boil then add the Bichu Buti leaves and boil for about 5-7 minutes or until they become soft
- Drain the leaves using a strainer and let them cool
- Heat a small amount of oil or ghee in a pan and add cumin seeds
- Once cumin seeds sputter, add minced garlic, ginger and chopped chillies as desired
- Add chopped onion and then add tomatoes once the onion turns translucent.
- Follow up by adding turmeric powder and salt
- Toss in the boiled Bichu Buti leaves and sauté
- Simmer for a few minutes
- Serve it hot with steamed rice, roti or as a side dish
"This is a precious gift from our mountains, wild and naturally packed with nutrients and vitamins. Touching it bare-handed causes irritation, so we use tongs to pluck it. Our elders have always praised its benefits, and I believe it is a hidden treasure of nature that every new generation should cherish and understand "
References:
- Nutritional and pharmacological importance of stinging nettle (Urtica dioica L.): A review | doi:Â 1016/j.heliyon.2022.e09717
- Stinging nettle, Urtica dioica L.: botanical, phytochemical and pharmacological overview
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Priya Bairagi
Reviewed by Dr Aarti Nehra (MBBS, MMST)
I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.
