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Whole Wheat Spaghetti with Fiddleheads

& Spring Onions

Whole Wheat Spaghetti with Fiddleheads & Spring Onions
Makes
2 Servings
Nutrition
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Check back soon for nutritional information.
Group 2
Est. 700 calories

Fiddleheads are the curled fronds of young ferns, harvested before the leaves have a chance to grow and unroll. The name ‘fiddlehead’ comes from their resemblance to the scroll (the spiraled, decorative top) of a violin or fiddle. This vegetable was a staple in Native American, Asian and European cooking. Here, it’s a simple, elegant addition to this wholesome spring pasta.

Whole Wheat Spaghetti with Fiddleheads & Spring Onions ingredients
  • 3 Cloves Garlic
  • 2 Purple Spring Onions
  • 1 15-Ounce Can Cannellini Beans
  • 1 Bunch Lemon Basil
  • 1 Lemon
  • 2 Ounces Fiddlehead Ferns
  • 8 Ounces Whole Wheat Spaghetti
  • ¼ Cup Grated Parmesan Cheese
  • 2 Tablespoons Butter
Prepare the ingredients:
1 Prepare the ingredients:
Wash and dry the fresh produce. Heat a large pot of salted water to boiling on high. Peel and mince the garlic. Cut off and discard the root and just a little of the green tips of the spring onions; peel off and discard the outermost layer then thinly slice the onion on an angle. (Reserve a pinch of the green parts for garnish.) Drain and rinse the beans. Pick the basil leaves off the stems; discard the stems. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter the lemon and remove the seeds.
Prepare the fiddlehead ferns:
2 Prepare the fiddlehead ferns:
Cut off and discard the woody ends of the fiddlehead ferns. Working one at a time, unroll each fern and remove and discard any dirt or fuzzy parts. Submerge the fiddleheads in cold water and swish them around to remove any fuzz still clinging to them; drain the ferns thoroughly. Repeat this process until the ferns come out completely clean. Transfer to a paper towel until ready to use.
Cook the pasta:
3 Cook the pasta:
Once the water is boiling, add the pasta and cook 9 to 11 minutes, or until almost al dente. Reserve ½ cup of the pasta cooking water and drain the pasta thoroughly. Set aside as you continue cooking.
Cook the fiddlehead ferns:
4 Cook the fiddlehead ferns:
Once the pasta is drained, in a large pan, (nonstick, if you have one) heat 2 teaspoons of olive oil on medium-high until hot. Add the fiddlehead ferns and cook 2 to 3 minutes, or until browned.
Add the aromatics & pasta:
5 Add the aromatics & pasta:
To the pan with the fiddleheads, add the garlic and spring onions. Cook, stirring frequently, 30 seconds to 1 minute, or until fragrant and softened. Add the drained pasta, beans, lemon zest, the juice of 2 lemon wedges and ½ cup of reserved cooking water. Cook, tossing to coat, 1 to 2 minutes, or until the pasta absorbs any remaining liquid. (If desired, you may add more pasta water to achieve your ideal consistency.) Remove from heat.
Finish & plate your dish:
6 Finish & plate your dish:
Off the heat, stir the butter, lemon basil (roughly chopping or tearing the leaves just before adding, if you’d like) and half the Parmesan cheese into the pasta, stirring until thoroughly combined. Season with salt and pepper to taste. To plate your dish, divide the pasta between 2 plates. Garnish with the reserved green parts of the onions and remaining Parmesan cheese and lemon wedges. Enjoy!

Tips from Home Chefs

Prepare the ingredients:
1 Prepare the ingredients:
Wash and dry the fresh produce. Heat a large pot of salted water to boiling on high. Peel and mince the garlic. Cut off and discard the root and just a little of the green tips of the spring onions; peel off and discard the outermost layer then thinly slice the onion on an angle. (Reserve a pinch of the green parts for garnish.) Drain and rinse the beans. Pick the basil leaves off the stems; discard the stems. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter the lemon and remove the seeds.
2 Prepare the fiddlehead ferns:
Cut off and discard the woody ends of the fiddlehead ferns. Working one at a time, unroll each fern and remove and discard any dirt or fuzzy parts. Submerge the fiddleheads in cold water and swish them around to remove any fuzz still clinging to them; drain the ferns thoroughly. Repeat this process until the ferns come out completely clean. Transfer to a paper towel until ready to use.
Prepare the fiddlehead ferns:
Cook the pasta:
3 Cook the pasta:
Once the water is boiling, add the pasta and cook 9 to 11 minutes, or until almost al dente. Reserve ½ cup of the pasta cooking water and drain the pasta thoroughly. Set aside as you continue cooking.
4 Cook the fiddlehead ferns:
Once the pasta is drained, in a large pan, (nonstick, if you have one) heat 2 teaspoons of olive oil on medium-high until hot. Add the fiddlehead ferns and cook 2 to 3 minutes, or until browned.
Cook the fiddlehead ferns:
Add the aromatics & pasta:
5 Add the aromatics & pasta:
To the pan with the fiddleheads, add the garlic and spring onions. Cook, stirring frequently, 30 seconds to 1 minute, or until fragrant and softened. Add the drained pasta, beans, lemon zest, the juice of 2 lemon wedges and ½ cup of reserved cooking water. Cook, tossing to coat, 1 to 2 minutes, or until the pasta absorbs any remaining liquid. (If desired, you may add more pasta water to achieve your ideal consistency.) Remove from heat.
6 Finish & plate your dish:
Off the heat, stir the butter, lemon basil (roughly chopping or tearing the leaves just before adding, if you’d like) and half the Parmesan cheese into the pasta, stirring until thoroughly combined. Season with salt and pepper to taste. To plate your dish, divide the pasta between 2 plates. Garnish with the reserved green parts of the onions and remaining Parmesan cheese and lemon wedges. Enjoy!
Finish & plate your dish: