Jess Starwood

By Jess Starwood

Stinging nettle is a common and widespread plant that grows prolifically in the springtime. It’s tiny hairs that cover its stems and leaves deliver an injection of formic acid when touched—the same chemical responsible for the pain of an ant bite. But don’t let this deter you from using this tasty and incredibly nutritious and medicinal wild plant. Nettle is revered for its high levels of amino acids, protein, flavonoids, and bone-building minerals like iron, calcium, magnesium, potassium, and zinc—more than kale or spinach. Nettle also is known as an excellent source of vitamin K.

Nettle adds a bright and slightly earthy but savory flavor to foods. Other than tortillas, it can be added to soups, smoothies, sautéed as a cooked green, or baked into savory (or even sweet!) breads and treats. It is also used as a medicinal tea for its antibacterial, antifungal, astringent, and anti-inflammation properties.

Nettle Tortillas Recipe

2 cups lightly packed nettle greens
1/2 cup warm water
1 cup masa harina
Pinch of sea salt

Collect and handle stinging nettle with gloves. Prepare a bowl filled with water and ice cubes. Bring a pot of water to boil and blanch the nettle greens for 30-60 seconds. Remove nettle with tongs and add immediately into the ice water to preserve the vibrant green color. The heat denatures the needle-like stingers and can be handled with bare hands after they have cooled.

Add the nettle and water to a high speed blender and blend until completely liquified.

Combine the masa harina with the water and 1 cup of the blended nettle and water in a mixing bowl. Mix and knead thoroughly with your hands until all the flour has been moistened, about two minutes. If the dough seems too dry or too wet, add more water or flour. Divide the dough evenly into pieces the size of a golf ball, rolling it between your palms to create a sphere.

Using a tortilla press or two pieces of wood lined with parchment or plastic (while not an ideal material to use, it is helpful to keep the dough from sticking and tearing from your press surface), place the ball of dough between the two sides and press firmly.

Once formed, gently place the tortilla on a preheated cast iron skillet, comal, or other flat cooking surface. Cook for about 20-30 seconds on each side, and repeat with the remaining dough.

Fill your warm nettle tortilla with a variety of wild spring greens, wild mushrooms and other foraged finds of the season. Pair with a prickly pear cactus margarita for a fully wild fiesta.

Originally published in Edible Ojai & Ventura County, Spring 2023.