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Fiddlehead Soup

6 Reviews
100% would make this recipe again

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.

Brining : 10 min Preparation : 15 min Cooking : 20 min
120 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

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
salt [optional]
ground pepper to taste [optional]
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.

Method

  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

per 1 Serving (340g)

Amount

% Daily Value

Calories

120

Fat

5 g

8 %

Saturated 2.6 g
+ Trans 0.2 g

14 %

Cholesterol

10 mg

Sodium

60 mg

3 %

Carbohydrate

14 g

5 %

Fibre

1 g

4 %

Sugars

1 g

Protein

6 g

Vitamin A

46 %

Vitamin C

52 %

Calcium

5 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : ¼ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Low  :
Sodium
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Fats 1

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Members' Reviews

6 Reviews (6 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Vegetarian | Kosher | Halal | Low Sodium | Diabetes-friendly | Canadian