Wild Edibles: Foraging in the Himalayas

Looking for fresh, organic produce? Why not pluck some of your own? Wild plants, although
seldom considered food, are excellent sources of fresh, organic, tasty (and free!) nutrition. They
are packed with vitamins, minerals and antioxidants and are easy to find and prepare. Vegan,
keto, paleo or raw, there’s something for everyone!

Let’s take a look at some of the most common and abundant wild plants available anywhere
green things grow in the Himalayas.

Stinging nettle

Found growing abundantly in and around human settlements and wild areas with plenty of
sunlight, you probably know what it looks like if you’ve ever been stung.

Benefits: Stinging nettle is high in potassium, calcium, vitamin A, magnesium and fibre. It is
proven to be beneficial with treating bladder infections, joint pain and rheumatoid arthritis,
eczema, burn wounds and hay fever. It also has a long history of use as traditional medicine

Harvesting: Wear thick gloves (or stick your hand inside a cloth bag for a makeshift glove) or
use tongs like the locals do to avoid getting stung while picking these. Pick young leaves from
the tops of stems as they are less fibrous.

Preparation and use: Soaking and cooking are both effective in removing the sting from the
nettle and making it consumable. Wash the leaves well to remove dirt and grit. Soak in water for
a few hours and blend in a smoothie to consume it raw. Boil the leaves in water for a few
minutes for nettle tea or cook them for a few minutes directly in stir fries, soups and curries.

Fiddlehead fern

Grows in wet, moist areas near streams. Also available in local markets in the Himalayas from
March to September. Local names in different areas are lingri, lungri, lungru, niuro.

Benefits: Very good source of vitamin A and vitamin C. Also a good source of omega-3 fatty
acids, protein, zinc and magnesium.

Harvesting: Pick young curled up fronds and avoid loosely curled or unfurling ones. Pick half the
number of fronds on a plant for sustainable harvesting.

Preparation and use: It is important to cook fiddlehead ferns thoroughly to avoid any toxic
effects. Wash and clean the fiddleheads, removing as much hair as possible by rubbing with
your hands. Boil in water for 10-15 minutes until soft. Use the boiled ferns for stir fries, soups
and curries.
White clover

Found alongside trails and pathways, in abandoned fields and grasslands.

Benefits: Good source of vitamin A, vitamin C, calcium, magnesium and potassium. Also used
as traditional medicine.

Harvesting: Leaves and flowers are edible and can be picked and used fresh or dried. Leaves
taste better before the plant flowers.

Preparation and use: Leaves can be used raw in salads or cooked in soups, stir fries and
curries. Flowers can be used fresh or dried for tea.

Watercress

Found growing in shallow water in streams and rivulets.

Benefits: Very good source of vitamin A and vitamin C. Also a good source of calcium and
potassium. It has a long history of use in traditional medicine.

Harvesting: Pick stems near the root with hands or scissors.

Preparation and use: Stems, leaves and flowers are edible. Wash with clean water to remove
dirt. Use raw in salads or cooked in soups, stir fries and curries.

Herbs

There are also a wide range of herbs to pick which can make your meals flavourful while
packing a nutritional punch with several health benefits. The most common herbs to look for are
oregano, thyme, mint, plantain, wild onion and garlic.

Happy foraging