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 tbsp||rice, long grain||24 g|
|3 1/2 tsp||canola oil||18 mL|
|1||shallots, finely chopped||40 g|
|4 cups||chicken broth, low-sodium||1 L|
|1 pinch||salt [optional]||0.2 g|
|ground pepper to taste [optional]|
|4 tsp||slivered almonds [optional]||5 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.
- Cook the rice and set aside.
- 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.
- Heat the oil 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.
- 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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis recipe is :
- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Excellent source of :
- Copper, Manganese, Niacin, Potassium, Vitamin A, Vitamin C
- Good source of :
- Iron, Magnesium, Phosphorus, Vitamin B2
- Source of :
- Vitamin B12, Vitamin E, Zinc
- Low :
- Saturated Fat, Sodium
- Free :
- Cholesterol, Sugar, Trans Fat