📋 Cheesy Fiddlehead Soup Recipe
This Fiddlehead soup turns your fiddleheads into creamy deliciousness! Made with chicken stock and non-fat Greek yogurt, this soup is easy to make, healthy, low- fat, meatless and WW friendly!
Servings 6 servings
Calories 162kcal
Equipment
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)
- 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)
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)Â Drain. * They will be a little darker green in color. *Set a few aside for garnish at this point
- 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.2 tablespoons unsalted butter, 2 cloves garlic, 1 medium onion
- Pour 4 cups chicken broth, grated carrots, and fiddleheads into the onion mixture, and bring to a full boil. *MAKE SURE YOU DO THE STEPS ABOVE BEFORE MAKING THE SOUP!4 cups chicken stock, 1 large carrot, grated, 2 cups fiddlehead ferns
- Reduce heat to medium-low, uncovered and simmer until vegetables are tender, about 15 minutes.
- Remove vegetables with a slotted spoon and place in food processor.
- Puree in a food processor or use an immersion blender and puree right in the pot.
- Then return puree mixture to soup, whisking to combine.
- Remove from heat and whisk in Greek yogurt, milk and cheese.1 cup 1% milk, 1 cup Greek yogurt, plain, non-fat, (0%), 2 cups shredded Cheddar cheese (low-fat)
- Add fresh dill, Worcestershire sauce, and soy sauce. cook on low and stirring with a whisk, until heated through, about 5 minutes.1 tablespoon Worcestershire sauce, 1 tablespoon soy sauce, 1 tablespoon chopped, fresh dill
- Add salt and pepper to taste.salt and ground black 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. Or use a cornstarch and cold water slurry. Keep whisking over low heat until soup reaches the desired thickness. Repeat until desired thickness is reached.1 ½ tablespoon both oil and all-purpose flour
Garnish
- Garnish with Cheddar cheese additional fiddleheads or fresh dillgrated cheese, fresh dill, Fiddleheads, green onions (optional), croutons (optional)
Notes
Expert Recipe Tips:Â
- Properly Clean Fiddleheads – Rinse the fiddleheads thoroughly, remove any papery brown skin, and soak them in cold water, swishing them around to remove dirt. Repeat this process at least twice to ensure they’re clean.
- Always Boil Fiddleheads First – Never eat fiddleheads raw! Boil them for at least 15 minutes to remove any potential toxins and avoid foodborne illness.
- Use an Immersion Blender for Convenience – Blending the soup directly in the pot with an immersion blender saves time and cleanup compared to transferring it to a food processor.
- Cool Before Blending in a Regular Blender – If using a traditional blender, let the soup cool slightly before blending to prevent hot liquid from splattering out of the top.
- Choose Fresh Dill for the Best Flavor – While dried dill can be used in a pinch, fresh dill provides a much brighter and fresher taste that complements the fiddleheads and cheese.
- Adjust Thickness to Your Liking – If you prefer a thicker soup, whisk in a roux (equal parts oil and flour) or use instant potato flakes to achieve the desired consistency.
- Use Low-Fat Dairy for a Lighter Version – Greek yogurt, low-fat cheese, and 1% milk keep the soup creamy without making it too heavy.
- Add a Kick of Heat – If you like a little spice, add a pinch of red pepper flakes or cayenne for extra depth of flavor.
Nutrition
Calories: 162kcal | Carbohydrates: 14g | Protein: 11g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 19mg | Sodium: 474mg | Potassium: 416mg | Fiber: 1g | Sugar: 8g | Vitamin A: 3072IU | Vitamin C: 9mg | Calcium: 121mg | Iron: 1mg
