Fiddlehead Soup

Fiddlehead Soup

Fiddleheads, a delicious vegetable, are rich in fibre, vitamin A and C. Unfortunately their season is very short: we should therefore start enjoying them as soon as they are available.

2 servings
Soaking 10 min
Preparation 15 min

Cooking 20 min

120 calories per serving 


1 tbsp rice, long grain   12 g
240 g fiddleheads    
1 tbsp butter, unsalted   14 g
1/2 shallots, finely chopped   20 g
2 cups vegetable broth, low-sodium   500 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 tsp slivered almonds [optional]   3 g

Before you start

Fiddleheads may be poisonous if eaten raw. Make sure you wash them well, soak at least 10 minutes also to reduce their bitterness, and cook them in plenty of water.

A blender or food processor will be very useful to purée the soup.


  1. Cook the rice and set aside.
  2. Prepare the fiddleheads: wash them well, soak them at least 10 minutes, then blanch them 15 min in a pot of boiling salted water. Set them aside.
  3. Melt the butter in a saucepan over medium-low heat. Add the finely chopped shallot and sauté 2-3 min until it is translucent, taking care not to let it burn. Add the fiddleheads and cook 1 min, then pour in the broth and the rice. Bring to a boil, cover and simmer 5 min. Add salt and pepper to taste.
  4. Purée the soup in a blender, then distribute it into bowls and serve. If desired, garnish each bowl with sliced almonds.

Nutrition Facts Table

Nutrition Facts

per 1 serving (350g)


% DV*

* DV = Daily Value




5 g

8 %

Saturated 2.5 g
+ Trans 0.2 g

14 %


10 mg


60 mg

3 %


14 g

5 %


1 g

4 %


1 g


6 g

Vitamin A

45 %

Vitamin C

50 %


6 %


15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info


Free :
Added Sugar
Low :
Source of :
Calcium, Iron, Phosphorus, Vitamin B12, Zinc
Good source of :
Copper, Magnesium, Potassium, Vitamin B2
Excellent source of :
Manganese, Niacin, Vitamin A, Vitamin C

More info

This recipe is in the following categories: Vegetables | Soups | Diabetes-friendly | Halal | Kosher | Low Sodium | Vegetarian | Canadian

You may like :

Go to the blog >>


Get nutrition advice and cooking tips delivered for free in your mail box every week!