Fiddlehead and Potato Soup
Fiddlehead and Potato Soup is a rustic, earthy soup made with sautéed fiddlehead ferns, potatoes, and aromatic vegetables like onions and celery, often simmered in a vegetable or chicken broth. It is a seasonal specialty, particularly popular in the northeastern United States and eastern Canada during spring when fiddleheads are foraged. The dish highlights the unique, grassy flavor of fiddleheads paired with the creamy, comforting base of potatoes.
🍽️ Nutrition at a glance
This soup is primarily a source of complex carbohydrates from the potatoes, with moderate fiber and a good array of vitamins and minerals. A typical serving provides a balanced, low-to-moderate calorie meal, roughly 150-200 kcal, rich in potassium, vitamin C, and vitamin K.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4 g |
| Carbs | 32 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 620 mg |
| Vitamin C | 25 mg |
| Vitamin K | 45 mcg |
| Iron | 2.1 mg |
| Vitamin A | 120 mcg RAE |
| Magnesium | 40 mg |
| Folate | 55 mcg |
| Manganese | 0.6 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Fiddleheads are a foraged delicacy with a very short seasonal availability, making this soup a celebrated marker of spring. Nutritionally, they are a powerhouse, offering high levels of antioxidants and omega-3 fatty acids uncommon in vegetables.
