Nettle and Potato Hash
Nettle and Potato Hash is a rustic, savory skillet dish made from finely chopped stinging nettles, diced potatoes, and often onions, garlic, and herbs. Originating from European and North American foraging traditions, it transforms a common wild green into a hearty, comforting meal.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal from the potatoes, with moderate protein and low fat, especially if prepared with minimal oil. It's an excellent source of iron, calcium, and vitamins A and C, with a typical serving containing around 250-350 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 6 g |
| Carbs | 42 g |
| Fat | 10 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Iron | 3.2 mg |
| Calcium | 220 mg |
| Vitamin A | 450 µg RAE |
| Vitamin C | 25 mg |
| Potassium | 620 mg |
| Magnesium | 55 mg |
| Vitamin K | 180 µg |
| Folate | 65 µg |
Per 1 cup (220 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a connection to foraging and seasonal eating, using a plant many consider a weed. Nutritionally, stinging nettles are a powerhouse, offering more iron and calcium per serving than spinach once cooked.
