How to eat henbit deadnettle?

Henbit deadnettle (Lamium amplexicaule), a prolific spring weed often mistaken for purple deadnettle, is a surprisingly edible and nutritious plant. All parts of the plant are safe to eat, and it can be enjoyed raw or cooked, offering a mild, earthy, and slightly peppery flavor. This guide will walk you through identification, harvesting, preparation, and creative ways to incorporate this versatile wild edible into your meals.

Quick Summary

A comprehensive guide covering how to forage, identify, and prepare henbit deadnettle for eating. It details safe harvesting practices, several preparation methods, and simple recipes. The article also provides key comparisons and tips for enjoying this abundant spring green.

Key Points

• Positive Identification is Critical: Confirm the plant's features—square stems and sessile, rounded leaves that clasp the stem—to correctly identify henbit and avoid lookalikes.

• Harvest Sustainably: Forage from clean, pesticide-free areas and leave plenty of plants for pollinators to ensure a healthy ecosystem.

• Enjoy Raw or Cooked: Henbit is versatile and can be added raw to salads and smoothies, or cooked into soups, pestos, and other dishes.

• Mild Flavor Profile: Its taste is mild, earthy, and slightly peppery, making it a great substitute for spinach or kale in many recipes.

• Packed with Nutrients: Henbit is a source of vitamins A, C, and K, as well as essential minerals and fiber.

• Distinguish from Relatives: Learn the differences between henbit and purple deadnettle, particularly their leaf arrangements, to confidently identify your forage.

Identifying Henbit Deadnettle for Safe Consumption

Before consuming any wild plant, proper identification is crucial. While henbit is non-toxic, it's often confused with other similar-looking plants. Henbit has distinct characteristics that set it apart.

• Square Stems: A key trait of the mint family, which henbit belongs to, is its square-shaped stem.
• Leaf Arrangement: The round, scalloped-edged leaves grow in opposite pairs. The leaves higher up on the stem lack stalks and appear to clasp or wrap around the stem.
• Flowers: The small, pink to purplish, two-lipped flowers grow in clusters in the leaf axils near the top of the plant.
• Flavor: Unlike its mint-family relatives, henbit does not taste like mint. It has a mild, earthy, and slightly peppery taste, reminiscent of celery or baby kale.

Warning: While henbit has no toxic lookalikes, its close cousin purple deadnettle (Lamium purpureum), which is also edible, can sometimes be confused with the highly poisonous young foxglove (Digitalis purpurea) before flowering. Always wait for the plant to flower before foraging to ensure correct identification.

Harvesting and Cleaning Your Foraged Greens

Foraging henbit is straightforward, but care should be taken to ensure the greens are safe to eat. Harvest the young leaves, stems, and flowers in early spring when they are most tender and flavorful. As the plant matures, the stems can become tougher.

Harvesting best practices:

• Choose a Clean Location: Only forage from areas that are free from pesticides, herbicides, and other pollutants. Avoid roadsides, commercial lawns, and fields that have been chemically treated.
• Use Proper Tools: A pair of scissors or a sharp knife is ideal for snipping the stems. Snip the top few inches of the plant to encourage new growth.
• Be Mindful of Pollinators: Henbit is an important early food source for bees. Leave plenty of flowers and plants behind to support local ecosystems.

Cleaning process:

1. Fill a large bowl with cool water.
2. Swish the henbit around vigorously to dislodge any dirt, insects, or debris.
3. Lift the henbit out of the water, allowing the debris to settle at the bottom.
4. Repeat the process with fresh water until the henbit is completely clean.
5. Lay the greens out on a clean towel or paper towels to dry, or use a salad spinner.

Creative Ways to Eat Henbit Deadnettle

Henbit's mild flavor makes it a versatile ingredient, suitable for both raw and cooked applications. Here are several methods for preparing your foraged greens.

Raw Applications

• Salads: Add young, tender henbit leaves and flowers directly to salads for a fresh, nutrient-rich boost. Pair with complementary spring greens like dandelion or chickweed.
• Smoothies: Blend a handful of clean henbit into your favorite fruit or green smoothie recipe for added iron, fiber, and vitamins.
• Garnish: The delicate purple flowers and leaves make an attractive and edible garnish for dishes.

Cooked Preparations

• Sautéed Greens: Treat henbit like spinach or kale. Sauté it with garlic and olive oil for a simple, savory side dish.
• Soups and Stews: Add henbit near the end of cooking to soups, stews, or bean dishes to add flavor and nutrition without it becoming overly mushy.
• Infusions (Tea): To make a simple tea, steep fresh or dried henbit leaves in hot water. This infusion is traditionally used as a mild laxative or diuretic.

Henbit in Specific Recipes

• Pesto/Pistou: A classic way to use wild greens. Process henbit with garlic, olive oil, and cheese for a wild pesto (or omit the nuts to make a pistou). Serve with pasta, on sandwiches, or as a dip.
• Henbit Fritters: Mix chopped henbit with a simple batter and pan-fry in butter. Serve with honey or syrup for a unique breakfast treat.
• Henbit Noodles: Blanch the henbit leaves, squeeze out excess moisture, and use them to create a unique noodle dish, perhaps with a savory mushroom sauce.

Henbit vs. Purple Deadnettle: A Comparison Table

While both are edible members of the mint family and often grow together, there are key differences between henbit and purple deadnettle (Lamium purpureum).

Feature	Henbit (Lamium amplexicaule)	Purple Deadnettle (Lamium purpureum)
Leaves	Rounded, heart-shaped, and scalloped leaves. Upper leaves clasp the stem.	More triangular, heart-shaped leaves that grow in more crowded bunches. All leaves are on stalks (petioles).
Growth Habit	Leaves are spaced out along the stem.	Leaves are more crowded towards the top of the plant.
Upper Coloration	Leaves are typically green throughout the plant.	The leaves and stems at the top of the plant often have a distinctive purplish hue.
Taste Profile	Mild, earthy, slightly sweet, and peppery flavor.	Stronger, peppery, and somewhat more herbal flavor.

Final Thoughts on Foraging Henbit

Eating henbit deadnettle is an excellent way to connect with nature and enjoy a free, nutrient-dense food source. Its mild flavor and versatility make it a simple addition to many dishes. Always prioritize correct identification and safe foraging practices. By following these guidelines, you can safely explore the culinary potential of this overlooked springtime weed, enhancing your diet with a rich source of vitamins, minerals, and fiber. Remember to harvest sustainably and leave enough for pollinators. For a deeper dive into wild edible identification, consider exploring resources from reputable foraging websites or books.

Conclusion

Henbit deadnettle, a widespread and often disregarded wild edible, offers a bounty of nutritional and culinary potential. As a member of the mint family, this non-stinging plant is easy to identify by its square stems and distinctive leaf structure. By following careful foraging practices and preparing the young leaves, stems, and flowers, it can be incorporated into a wide variety of meals, from fresh salads and smoothies to savory cooked dishes like pesto or sautéed greens. Understanding the differences between henbit and its close relative, purple deadnettle, ensures safe and successful foraging. Ultimately, embracing this abundant green allows for a sustainable and healthy addition to any diet, proving that some of the most valuable foods can be found just outside our doors. For more foraging insights, explore resources like Eat the Weeds.

Frequently Asked Questions

Is it safe to eat henbit deadnettle?

Yes, henbit deadnettle (Lamium amplexicaule) is safe to eat, provided it is correctly identified and harvested from an area free of chemical contamination.

What parts of the henbit plant are edible?

All parts of the henbit plant are edible, including the young leaves, stems, and flowers. Younger plants tend to be more tender and flavorful.

What does henbit deadnettle taste like?

Henbit has a mild, earthy, and slightly peppery flavor. Many foragers compare its taste to that of spinach or baby kale, with a celery-like note.

How do I tell henbit apart from purple deadnettle?

While both are edible, henbit has rounded, scalloped leaves where the upper leaves directly clasp the stem. Purple deadnettle has more triangular leaves that grow on stalks (petioles) and are more crowded near the top.

Are there any poisonous plants that look like henbit?

Henbit itself has no poisonous lookalikes. However, purple deadnettle can be confused with poisonous young foxglove before flowering, so it is best to only forage flowering plants for confirmation.

Can I eat henbit raw?

Yes, young and tender henbit can be eaten raw. It is excellent in salads or blended into smoothies.

How can I prepare henbit for cooking?

Henbit can be sautéed like spinach, added to soups and stews, or used as a base for pesto. It can also be blanched and used in pasta dishes.