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Home » Recipes » Dish Type » Soups, Stew & Chili Recipes

Cheesy Fiddlehead Soup

Published: Jun 13, 2022 by Terri Gilson · Modified: Jun 13, 2022 · As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links · 6 Comments

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Jump to Recipe
fiddlehead soup in a mug with a spoon, with hands holding it

This Cheesy Fiddlehead soup turns your fiddleheads into creamy deliciousness! This creamy soup is easy to make, light, healthy, low-fat, meatless and WW friendly! And you can use fresh or frozen fiddleheads.

fiddlehead soup in a mug with a spoon in it and hands cradling it

Fiddleheads are delicious little edible ferns that are special, like Saskatoon berries and cherries, because fiddlehead season only comes around once a year and for a very short time (usually in early spring). But this year, where I live, they were super late (like everything else) due to late snowfalls! But don't worry, if you can't get your hands on fiddleheads, from your local farmers' markets, you can substitute asparagus for this soup.

Jump to:
  • 🥘Ingredients
  • 🔪Instructions
  • 📖Variations & Substitutions
  • 🥗 Side Dishes
  • 🍽Equipment
  • 🌡️Storage
  • 👪 Serving Size
  • 🔢WW Points
  • ❔ Frequently Asked Questions
  • ⭐ Reviews
  • 📋 Cheesy Fiddlehead Soup Recipe
  • 📋More Soup Recipes

This Fiddlehead Soup recipe was inspired by my Cheesy Sautéed Fiddleheads and my Spring Salad with Fiddleheads & Blackberry Vinaigrette , and pairs well with my Bread Machine Italian Breadsticks or Everything Bagel Cloud Bread Recipe!

🥘Ingredients

You don't need heavy cream for this creamy fiddlehead soup. Pureeing the vegetables and adding Greek yogurt, low-fat milk and low-fat cheese mimics that creaminess in a lighter and healthier way!

fiddlehead soup ingredients in glass bowls, labelled, on a faux brown wooden surface

For this fiddlehead soup, you'll need:

  • unsalted butter
  • onion
  • garlic
  • chicken broth
  • fiddlehead ferns 
  • carrot
  • milk (1%)
  • 0% non-fat Greek yogurt (plain)
  • Worcestershire sauce
  • soy sauce
  • salt and ground black pepper to taste
  • cheddar cheese (low-fat)
  • fresh dill

*See recipe card for quantities

🔪Instructions

STEPS FOR COOKING FIDDLEHEADS (DO NOT EAT THEM RAW!)

*if you eat fiddleheads raw, you could end up with food poisoning or some serious gastrointestinal distress!

You need to follow these 4 steps before making the soup:

  1. Rinse the fiddleheads, remove any papery brown skin from the tops, and then trim fiddleheads by slicing off as much of the brown parts on their ends as you can. Fill a large bowl with cold water and put the fiddleheads in there for a few minutes, swishing them around with your hands to remove any dirt. * I rub the coils to loosen any dirt as well. Discard the water and repeat this process.
  2. Add to pot of cold water and bring to a boil.
  3. Boil for 15 minutes (time it from the time the water is a full boil).
  4. Drain. * They will be a little darker green in color. *Set aside a few for garnish at this point, if you wish.
collage of 4 photos of fiddleheads being cooked
.

How to make fiddlehead soup

onions, butter and garlic cooked in pot

Melt butter in a large pot, over medium-high heat. Stir in onion and garlic; sauté onion and garlic until onion has softened and turned translucent, about 5 minutes.

fiddleheads and carrots with broth added to pot with onions

Pour 4 cups chicken broth, grated carrots, and fiddleheads into the onion mixture, and bring to a full boil.

soup boiled in pot with vegetables

Reduce heat to medium-low, uncovered and simmer until vegetables are tender, about 15-20 minutes.

vegetables being removed with a slotted spoon

Remove vegetables with a slotted spoon and place in base of food processor. Or use an immersion blender and puree right in the pot of soup.

vegetables from soup pureed in blender

Puree in a food processor. Or cool and add to blender (it will explode out the top if hot and you have a glass blender).

fiddlehead vegetable puree being whisked into soup

Then return to soup, whisking to combine.

cheese, greek yogurt, milk being whisked into soup

Remove from heat and whisk in Greek yogurt, milk and cheese.

dill being whisked into soup

Return to low heat and add fresh dill, Worcestershire sauce and soy sauce and heat through, while continuing to whisk, for about 5 minutes. Add salt and pepper to taste and thicken as desired (see recipe card).

📖Variations & Substitutions

  • Fiddleheads - you can use fresh fiddleheads or frozen fiddleheads for this recipe or substitute fresh asparagus if you can't get your hands on fiddleheads
  • Chicken broth - use vegetable broth to keep it vegetarian
  • Dill - you can substitute dried dill (although I don't recommend it) but you'll only need to use half the amount.
  • Spicy - add chili pepper flakes
  • Sour cream and milk - you can use light, fat-free or full fat, if you prefer
  • Thickener - you can use roux or potato flakes (affiliate link)
  • Serve it in a mug (as in photo above)- you can also get a microwaveable mug with a lid (affiliate links) and take it to work
fiddlehead soup in a black bowl with a spoon and turquoise linen to the right of the bowl ad croutons and fresh dill in and around the soup

🥗 Side Dishes

This Cream of Fiddlehead soup pairs really well with a salad or bread. Here are a few suggestions:

  • Bread Machine Italian Breadsticks (shown)
  • Everything Bagel Cloud Bread Recipe
  • Bread Machine Onion & Olive Bread
  • Spinach Salad with Honey Lime Cilantro Dressing
bread machine Italian breadsticks in a basket

🍽Equipment

Because this is a pureed soup, you'll need an immersion blender or a food processor (affiliate links). The benefit of the immersion blender is that you don't have to remove anything - you can blend it right in the pot. If you are using a food processor, I recommend using a scoop and drain slotted spoon (affiliate link) to remove the vegetables for blending.

🌡️Storage

Store this fiddlehead soup in an airtight container for up to 3 days. You can freeze it in a sealed container for up to 3 months.

👪 Serving Size

This recipe makes 6 servings, so a serving size is ⅙ of entire recipe. However, you can half, double or triple the recipe by clicking on the blue serving number and selecting the number of servings you'd like. The ingredient quantities will automatically adjust. You will just need a larger pot.

½ bowl (showing) of fiddlehead soup in a black bowl with a spoon and turquoise linen to the right of the bowl ad croutons and fresh dill in and around the soup

🔢WW Points

This recipe is Weight Watchers friendly @ 5 WW points on my plan. Build it in the app to see how many points it is on your plan! You can also use light margarine or butter to further reduce the WW points. However, if you do thicken it with roux, you need to add additional points. Another way to thicken it is with potato flakes (this is perfect if potatoes are one of your zero (0) point foods!)

❔ Frequently Asked Questions

Can you freeze fiddlehead soup?

Yes, you can freeze fiddlehead soup for up to 3 months

How do you prepare fiddleheads to eat?

Cook fiddleheads by boiling them for 15 minutes before sautéing, frying, baking, or using them in other foods, such as soups.

If you are looking for a great way to use your fiddlehead crop, in a healthy and creamy soup, that's rich and delicious, you'll love this Cheesy Fiddlehead Soup!

⭐ Reviews

Did you LOVE this fiddlehead soup ? If so, please leave a 5 star rating and comment below.

fiddlehead soup in a mug with a spoon in it and hands cradling it
Food Meandering Logo

📋 Cheesy Fiddlehead Soup Recipe

This Fiddlehead soup turns your fiddleheads into creamy deliciousness! This soup is easy to make, healthy, low- fat, meatless and WW friendly!
5 from 6 votes
Print Pin Rate
Course: dinner, lunch
Cuisine: American, Canadian, North American
Keyword: fiddleheads, soup
Special Diet: Weight Watchers
Servings: 6 servings
Calories: 162kcal
Author: Terri Gilson
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
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Ingredients

  • 2 tablespoons unsalted butter
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 4 cups chicken stock
  • 2 cups fiddlehead ferns (measure after cooking for 15 minutes)
  • 1 large carrot, grated
  • 1 cup 1% milk
  • 1 cup Greek yogurt, plain, non-fat, (0%)
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon soy sauce
  • salt and ground black pepper to taste
  • 2 cups shredded Cheddar cheese (low-fat)
  • ½ -1 tablespoon chopped, fresh dill
  • 1 ½ tablespoon both oil and all-purpose flour (OPTIONAL roux for thickening)

Garnish

  • grated cheese
  • fresh dill
  • Fiddleheads
  • croutons (optional)
  • green onions (optional)
US Customary - Metric

Instructions

  • Prepare fiddleheads: Rinse the fiddleheads, remove any papery brown skin from the tops, and then slice off as much of the brown parts on their ends as you can. Fill a large bowl with cold water and put the fiddleheads in there for a few minutes, swishing them around with your hands to remove any dirt. * I rub the coils to loosen any dirt as well. Discard the water and repeat this process. Add to pot of cold water and bring to a boil. Boil for 15 minutes (time it from the time the water is a full boil) Drain. * They will be a little darker green in color. *Set a few aside for garnish at this point
    collage of 4 photos of fiddleheads being cooked
  • Melt butter in a large pot, over medium-high heat. Stir in onion and garlic; cook and stir until onion has softened and turned translucent, about 5 minutes.
    onions, butter and garlic cooked in pot
  • Pour 4 cups chicken broth, grated carrots, and fiddleheads into the onion mixture, and bring to a full boil.
    fiddleheads and carrots with broth added to pot with onions
  • Reduce heat to medium-low, uncovered and simmer until vegetables are tender, about 15 minutes.
    soup boiled in pot with vegetables
  • Remove vegetables with a slotted spoon and place in food processor.
    vegetables being removed with a slotted spoon
  • Puree in a food processor or use an immersion blender and puree right in the pot.
    vegetables from soup pureed in blender
  • Then return puree mixture to soup, whisking to combine.
    fiddlehead vegetable puree being whisked into soup
  • Remove from heat and whisk in Greek yogurt, milk and cheese.
    cheese, greek yogurt, milk being whisked into soup
  • Add fresh dill, Worcestershire sauce, and soy sauce. cook on low and stirring with a whisk, until heated through, about 5 minutes.
    dill being whisked into soup
  • Add salt and pepper to taste.
  • At this point, if the soup is not thick enough for your liking, add a roux (mix equal amounts of flour and oil - about 1.5 tbsps of each) and whisk into soup. Keep whisking over low heat until soup reaches the desired thickness. Repeat until desired thickness is reached.

Garnish

  • Garnish with Cheddar cheese additional fiddleheads or fresh dill
    fiddlehead soup in a black bowl with a spoon and turquoise linen to the right of the bowl ad croutons and fresh dill in and around the soup

Notes

*Please see post contents for important recipe information and tips!
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*Serving size is ⅙ of recipe
Nutrition Facts
📋 Cheesy Fiddlehead Soup Recipe
Amount Per Serving
Calories 162 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 4g25%
Trans Fat 0.2g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 19mg6%
Sodium 474mg21%
Potassium 416mg12%
Carbohydrates 14g5%
Fiber 1g4%
Sugar 8g9%
Protein 11g22%
Vitamin A 3072IU61%
Vitamin C 9mg11%
Calcium 121mg12%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 162kcal (8%) | Carbohydrates: 14g (5%) | Protein: 11g (22%) | Fat: 7g (11%) | Saturated Fat: 4g (25%) | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 19mg (6%) | Sodium: 474mg (21%) | Potassium: 416mg (12%) | Fiber: 1g (4%) | Sugar: 8g (9%) | Vitamin A: 3072IU (61%) | Vitamin C: 9mg (11%) | Calcium: 121mg (12%) | Iron: 1mg (6%)
Did you make this recipe? Please leave a star rating and review below!
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Reader Interactions

Comments

  1. Asha

    June 14, 2022 at 12:31 pm

    I never cooked my own fiddleheads at home before. This post was full of great information and tips on how to prepare them. The soup turned out delicious as well

    Reply
  2. Colleen

    June 14, 2022 at 3:12 pm

    We foraged for fiddleheads on our camping trip this weekend so this recipe is perfect timing! This soup looks so creamy and delicious. I'm excited to make it!

    Reply
  3. Bernice

    June 15, 2022 at 9:18 am

    You are so right Terri. Everything is so late this year. I have plants just coming up in the garden that were planted before May long! I saw fiddleheads at Co-Op a few days ago! This is a great looking soup and I think the cheese would go really well with the fiddleheads.

    Reply
  4. Elaine

    June 15, 2022 at 12:17 pm

    My fiddleheads were late this year, too! Love this recipe--such a nutritious soup!

    Reply
  5. nancy

    June 15, 2022 at 12:49 pm

    I've never cooked fiddleheads before. This soup was easy to make and i love how creamy and tasty it is! Perfect forage ingredients

    Reply
  6. Vanessa

    June 15, 2022 at 4:42 pm

    Great timing! There are still fiddleheads around since everything is so late this year. I had a bunch in the fridge from the farmer's market and this soup was a delicious change from just serving them as a side.

    Reply

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I'm Terri, a passionate home cook and baker, an award-winning recipe developer and a busy working mom that is trying to eat healthy and fit everything into not enough hours in a day! My mission is to share not only my recipes, cooking hacks and tips with you, but also my secrets to successful weight maintenance.

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