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.

This recipe is incompatible with your food profile

Ingredients

??? rice, long grain ???
??? fiddleheads ???
??? butter, unsalted ???
??? shallots, finely chopped ???
??? vegetable broth ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? flaked almonds [optional] ???

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 (340 g)

Amount

% Daily Value

Calories

110

Fat

5 g

7 %

Saturated 2.5 g
+ Trans 0.2 g

14 %

Cholesterol

10 mg

Sodium

60 mg

2 %

Carbohydrate

13 g

4 %

Fibre

1 g

3 %

Sugars

1 g

Net Carbs

12 g

Protein

6 g

Vitamin A

46 %

Vitamin C

52 %

Calcium

5 %

Iron

13 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Manganese, Niacin, Vitamin A, Vitamin C
Good source of  :
Copper, Magnesium, Potassium, Vitamin B2
Source of  :
Iron, Phosphorus, Vitamin B12, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.