Spring Celebration: Fiddlehead & Asparagus Soup

Spring equinox is quickly approaching, so I wanted to share something to celebrate this wonderful weather we have been having! It is still early for our regular fiddlehe

ad season, but most likely we will be having early fiddlehead season this year.

Fiddleheads are the tops of baby ostrich ferns. They are great source of antioxidants, high in iron, magnesium and other minerals. They are also a source of omega 3 and omega 6 fatty acids. When you buy fiddleheads, look for a tight coil with only an inch or two of stem beyond the coil.


  • 1 bunch of asparagus
  • 2 tbsp of butter or coconut oil
  • 3 green onion or a bunch of chive, chopped finely
  • 3 tbsp flour (or brown rice flour to make it gluten free)
  • 3 cup chicken stock or vegetable stock
  • 20 fiddleheads, cleaned well
  • 1 parsnips, chopped in pieces
  • 2 stalk of celery, chopped
  • natural salt and peppers for taste
  • freshly graded nutmeg for taste
  • 1.5 to 2 cup of milk or any substitute
  • OPTIONAL: a bunch of young nettle leaves, chopped
  • OPTIONAL: fresh Ontario goat cheese for a topping
  1. Preparing asparagus by snapping off the ends. Place asparagus in ovenware, sprinkle natural salt and pepper, covered with top or with foil. Grill asparagus in 475F for 5-10 min until tender, set aside.
  2. Melt butter (or coconut oil) in large soup pot at low heat. Add green onion and cook until tender. Blend in flour to make a roux; cooking for 2 minutes at low hear. 
  3. Whisk in stock in batches. Add oven grilled asparagus, fiddleheads, parnsips and celery (and nettle) to pot. Bring to boil on med-high heat and stir occasionally. Once it boils, bring down  to low-medium heat, cover, simmer for 20 minutes.
  4. Puree soup in blender then return to pot. Stir in milk and seasonings.
  5. Optional: for a decoration, top with fresh goat cheese and a boiled fiddlehead on soup  

NOTE: Fiddleheads contain natural substance that can cause gastric irritation, so take the brown fussy covering with your fingers and wash well before cooking, and make sure to cook well!