Fiddlehead Soup

1 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.

Soaking : 10 min Preparation : 15 min Cooking : 20 min
130 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Heart-healthy
  • Artery-healthy


2 tbsp rice, long grain 24 g
460 g fiddleheads
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.


  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. 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.
  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)


% Daily Value




5 g

8 %

Saturated 0.6 g
+ Trans 0.1 g

4 %


0 mg


80 mg

3 %


15 g

5 %


0 g

2 %


0 g

Net Carbs

15 g


10 g

Vitamin A

43 %

Vitamin C

52 %


5 %


15 %

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


This 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


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

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again