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    Home » Sides

    Yummy Healthy Cauliflower Risotto

    Published: Jan 11, 2017 · Modified: Dec 1, 2022 by Carolyn Hetke · This post may contain affiliate links,

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    This Healthy Cauliflower Risotto dish is a lightened version of risotto and it doesn't compromise one bit on flavor! It uses a mixture of arborio rice and finely chopped cauliflower and you cook it as you would a risotto.

    Cauliflower Risotto in a casserole dish.

    You get about 15% of the carbs since the ratio of rice to cauliflower is about 1:6.  You sauté the cauliflower and rice kernels in a bit of olive oil and garlic, then some wine and then you start incorporating the broth.  Each step is building another layer of flavor.

    It is important to get the right texture in the finished dish. To get the most pleasing texture aim to chop the cauliflower, flowers and stems, to the size of a cooked piece of arborio rice.  A cooked kernel of arborio rice is about double the size of an uncooked kernel.  This way when you are eating it there is no noticeable difference - it is not like you are having cauliflower with some bits of rice in it! You don't want that!

    Casserole dish with creamy cauliflower and arborio rice.

    Then you finish it with flavorful cheese -baby parmesan (not the aged, dry kind) or asiago cheese. Do not use the dry aged parmesan or the store bought ground parmesan- they are too dry.  You want a youngish cheese to lend creaminess to the finished dish.

    It is delicious!  I serve it with my Italian Inspired Cod and it is a perfect combination!

    cod-cauliflower-risotto

    The recipe makes about 8 cups so it is large enough to feed a crowd or cook once, eat twice!  It holds well in the fridge for a day or so. I have never tried freezing it - I don't think the texture would be palatable after thawing and freezing.

    Wine Pairing

    In keeping with the Italian theme, a Soave would pair well here. An unoaked Chardonnay or Pinot Grigio would work too.

    On the red spectrum, the Parmesan cheese shines through nicely in this dish so and aged red with some tannins would pair well here. Think Chianti, Rosso di Montalcino, Malbec or Barbaresco.

    cauliflower-risotto

    Yummy Healthy Cauliflower Risotto

    This lightened version doesn't compromise on flavour one bit!
    Author: Carolyn Hetke

    If you tried this, or any other recipe on my website, please leave a 🌟 star rating and let me know it went in the 📝 comments below!

    5 from 1 vote
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    Course: Main Dish
    Cuisine: Italian
    Prep Time: 15 minutes mins
    Cook Time: 35 minutes mins
    Total Time: 50 minutes mins
    Servings: 6 servings

    Ingredients

    • 1 medium yellow onion finely chopped
    • 2 cloves garlic minced
    • 4 Tbsps butter divided 2 +2
    • ½ cup arborio rice
    • 1 medium cauliflower about 6 cups finely chopped
    • ½ cup dry white wine
    • 3 cups chicken stock (sub vegetable stock for vegetarian)
    • 6 oz Baby parmesan cheese, grated you can substiture Asiago (do not use the aged dry parmesan)
    • fresh dill weed or parsely chopped for garnish

    Instructions

    • Melt 2 Tbsps butter in a large sauce pan that will be large enough to hold the finished dish.
    • Add the onion and sauté over medium heat about 5 minutes. Add the garlic and cook another 2 minutes. Add the rice and cook another 3 minutes or so til rice is coated with butter and a bit toasty.
    • Add the wine and stir until it evaporates and/or is absorbed by the rice. This will take only a couple of minutes.
    • Add the chopped cauliflower and 1 cup of chicken stock. Allow it bubble until absorbed - about 8 minutes. Add another cup of stock and cook a further 8 minutes or so. Add the final cup of stock and cook another 8 minutes or so.
    • Add the last 2 Tbsps butter and the cheese and stir over medium heat until it is melted and creamy.
    • Taste to adjust salt and pepper seasoning to taste. (I don't typically add any of either).
    • Seve garnished with chopped fresh herbs.

    Notes

    Recipe inspired by LCBO Cauliflower Risotto

    Nutrition

    Calories: 330kcal | Carbohydrates: 26g | Protein: 16g | Fat: 17g | Saturated Fat: 10g | Cholesterol: 43mg | Sodium: 723mg | Potassium: 492mg | Fiber: 3g | Sugar: 5g | Vitamin A: 455IU | Vitamin C: 48mg | Calcium: 370mg | Iron: 2mg
    Tried this recipe?Mention @thewineloverski or tag #thewineloverski!

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