Fiddlehead Pasta Primavera

Similar to asparagus in texture and flavor, cooked fiddleheads are a tasty addition to soups, stir-frys, quiches and omelettes. This delicate springtime pasta is chock-full of colorful veggies for a fresh, flavorful and filling dish.
  • Duration
  • Cook Time
  • Prep Time
  • 4Servings


  • 6 oz whole-grain angel hair pasta
  • 1 lb fresh fiddleheads, papery husks removed, trimmed and washed thoroughly (TIP: If fresh are unavailable, use 1 lb thawed, rinsed and well-drained frozen fiddleheads.)
  • 1/2 cup skim milk
  • 1 tbsp whole-wheat flour
  • 1 tbsp olive oil
  • 1 carrot, cut into thin strips
  • 1/2 red bell pepper, cut into strips
  • 1/2 yellow bell pepper, cut into strips
  • 2 cloves garlic, minced
  • 1 cup low-sodium vegetable broth
  • Zest of 1 lemon
  • 1/2 tsp red pepper flakes
  • Juice of 1 lemon (about 1/4 cup)
  • 1/4 cup fresh basil, chopped
  • 1/4 cup fresh parsley, chopped
  • Fresh-grated Parmesan cheese, for garnish


  1. Cook pasta al dente according to package directions. Drain.
  2. Meanwhile, bring a large pot of water to a boil. Add fiddleheads and cook for 15 minutes. Drain and transfer to a bowl of ice water to cool. Drain well and transfer to a paper towel–lined bowl to dry completely. (NOTE: If using frozen fiddleheads, omit this step.)
  3. In a small bowl, whisk milk and flour; set aside until flour dissolves.
  4. In a large skillet, heat oil on medium. Add carrot and bell peppers and sauté, stirring often, for 2 minutes; add fiddleheads and sauté for 3 minutes. Add garlic and sauté for 1 more minute. Stir in milk mixture, broth, lemon zest and pepper flakes and bring to a boil. Reduce heat to a simmer and cook until liquid thickens, about 5 minutes.
  5. To fiddlehead mixture, add pasta, lemon juice, basil and parsley and toss to combine. To serve, top with cheese.

Nutrition Information

  • Serving Size: 2 cups
  • Calories: 277
  • Carbohydrate Content: 48 g
  • Cholesterol Content: 1 mg
  • Fat Content: 5 g
  • Fiber Content: 5 g
  • Protein Content: 13 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 74 mg
  • Sugar Content: 6 g