Edible Parts: Leaves  Seed  Shoots
Edible Uses:

A reliable cooked green and moderate-yield wild grain. Leaves must be boiled, seeds are excellent when toasted or boiled, and overall the plant offers dependable nutrition but requires processing to reach its full value. Leaves and young shoots - raw or cooked as a spinach[61, 74, 94, 105, 177, 183, 257, 272]. The raw leaves should only be eaten in small quantities, see the notes above on toxicity. Seed - cooked. It can be ground into a powder and mixed with wheat or other cereals and used in making bread etc[74, 161, 183, 257]. The seed is small and fiddly, it should be soaked in water overnight and thoroughly rinsed before it is used in order to remove any saponins. Edible Uses & Rating: Young shoots and leaves are edible when boiled, while seeds can be processed as grain. Leaves are nutritious but must be cooked to reduce bitterness, oxalates, and saponins. As a vegetable, nettleleaf goosefoot ranks as a fair-to-good cooked green but is unsuitable for raw salads. The seeds offer a more concentrated food source, though their small size makes bulk collection time-consuming compared to species like pitseed or slimleaf goosefoot. Overall, nettleleaf goosefoot earns a moderate edibility rating for its leaves and a good rating for its seeds, especially where populations are abundant [2-3]. Taste, Processing & Kitchen Notes: Raw leaves are sharply acrid and unpleasant due to high oxalate and saponin content. Boiling in fresh water transforms them into a mild, spinach-like green. Their texture becomes soft and slightly silky, working well in soups, stews, and cooked vegetable mixes. As with most goosefoots, repeated boiling may be desirable for sensitive individuals. Seeds possess the characteristic grain-like, quinoa-like flavour that distinguishes the genus. They cook to a soft, porridge-like consistency when boiled and develop a nutty aroma when toasted. Because the pericarp often adheres to the seeds, light rubbing before washing may improve final texture. Seeds grind easily into flour for pancakes, porridges, or thickening agents [2-3]. Seasonality (Phenology): Plants emerge in late spring as temperatures rise and moisture becomes available. Growth accelerates in warm midsummer conditions, with flowering typically beginning in mid to late summer. Seeds mature from late summer through autumn and may persist on dried stalks for weeks. Leaves can be harvested as soon as plants reach sufficient size, often from early summer through the first frosts. Safety & Cautions (Food Use): Like all Chenopodium species, nettleleaf goosefoot accumulates oxalates and saponins, especially in older leaves. It must be cooked before consumption. Individuals with kidney issues or oxalate sensitivity should avoid large quantities. Harvesting should be avoided in areas where herbicides or industrial contaminants may be present, particularly because the species thrives in disturbed soils that may harbour heavy metals [2-3]. Harvest & Processing Workflow: Harvest young leaves and tender shoots in early to mid-summer. Rinse well and boil briefly to remove bitterness and anti-nutrients. Drain and use as a cooked green. For seeds, wait until seed heads turn brown and brittle. Strip seeds into a container, rub lightly to release them from the calyx, then winnow or rinse to remove debris. Toasting before cooking improves their flavour and reduces any grassy undertones. Store dried seeds in airtight containers. Look-Alikes & Confusion Risks: It may be confused with Chenopodium album, but nettleleaf goosefoot usually has darker, glossier leaves, more pronounced teeth, and a distinctively triangular or heart-shaped profile. It can also resemble young amaranths, though amaranths have reddish stems and different floral structures. Its lack of the strong aromatic scent of Dysphania species helps distinguish it from unpleasant or toxic goosefoots. Traditional / Indigenous Use Summary: The Pima (Akimel O’odham) called the plant “kaf” and incorporated the seeds into their diet. Other peoples, including the Cahuilla, Mojave, and Tohono O’odham, consumed the shoots and leaves as vegetables. Seeds may have been ground into flour or mixed with other grains, consistent with broader Chenopodium traditions. Its widespread availability near settlements made it a dependable and seasonally accessible food [2-3].

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None known

Dye

Gold/green dyes can be obtained from the whole plant[168]. Ecology & Wildlife: Seeds provide autumn and winter food for small birds and rodents. The dense structure supplies cover for insects and small ground-dwelling fauna. In disturbed urban ecologies, it is part of early-successional plant communities that stabilize soil and support a variety of insects, though its value to pollinators is limited because flowers are wind-pollinated.

Special Uses