Mushroom-Cauliflower Risotto

Mushroom-Cauliflower Risotto

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From: Diabetic Living Magazine, Fall 2019

Easy homemade cauliflower rice stands in for regular rice in this healthy vegetable-based risotto, lowering both the calories and carbs in this traditionally starchy dish. To make this a vegetarian meal, use vegetable broth instead of chicken broth.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons olive oil, divided
  • 1 pound mixed mushrooms (such as shiitake, portobello, button and/or cremini), trimmed and chopped (about 8 cups)
  • ½ teaspoon salt
  • 1 small head cauliflower (1 lb.), cut into florets
  • 1 large shallot, minced ( ½ cup)
  • 2 cloves garlic, minced
  • 1 teaspoon fresh thyme leaves
  • ½ teaspoon ground pepper
  • ¼ cup dry white wine
  • ½ cup low-sodium chicken broth or vegetable broth, at room temperature
  • 1 tablespoon unsalted butter
  • ½ cup grated Parmesan cheese
  • 1 tablespoon chopped fresh Italian parsley
  • Lemon wedges for serving


  • Prep

  • Ready In

  1. Heat 1 Tbsp. oil in a large skillet over medium heat. Add mushrooms and ¼ tsp. salt; increase heat to medium-high and cook, stirring occasionally, until the mushrooms have released their liquid and turned golden, 8 to 10 minutes. Transfer to a bowl; cover and set aside.
  2. Meanwhile, working in 2 batches, pulse cauliflower in a food processor until it breaks down into rice-size pieces. You should have about 5½ cups.
  3. Wipe out the pan. Add the remaining 1 Tbsp. oil and reduce heat to medium. Add shallot and cook, stirring often, until tender, about 2 minutes. Add garlic; cook, stirring often, until fragrant, about 1 minute. Add the cauliflower "rice," thyme, ¼ tsp. pepper and the remaining ¼ tsp. salt; cook, stirring, for 2 minutes. Add wine; cook, stirring, until the wine evaporates, 1 to 2 minutes. Add broth; cook, stirring, for 1 minute. Cover, reduce heat to medium-low, and cook, stirring once or twice, until the "rice" is very tender, 4 to 5 minutes. Uncover, increase heat to medium, and add butter. Cook, stirring, until the butter has melted, about 1 minute longer. Stir in Parmesan, the reserved mushrooms, and the remaining ¼ tsp. pepper.
  4. Divide the mixture among 4 bowls. Sprinkle with parsley and serve with lemon wedges, if desired.

Nutrition information

  • Serving size: about 1⅓ cups
  • Per serving: 213 calories; 13 g fat(4 g sat); 4 g fiber; 15 g carbohydrates; 9 g protein; 93 mcg folate; 16 mg cholesterol; 5 g sugars; 516 IU vitamin A; 61 mg vitamin C; 129 mg calcium; 2 mg iron; 524 mg sodium; 808 mg potassium
  • Nutrition Bonus: Vitamin C (102% daily value), Folate (23% dv)
  • Carbohydrate Servings: 1

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