Name: Mushroom-Cauliflower Risotto
Prep time: 40 min
Total time: 40 min
Ingredients: 2 tablespoons olive oil, divided; 1 pound mixed mushrooms (such as shiitake, portobello, button and/or cremini), trimmed and chopped (about 8 cups); 0.5 teaspoon salt; 1 small head cauliflower (1 lb.), cut into florets; 1 large shallot, minced (1/2 cup); 2 cloves garlic, minced; 1 teaspoon fresh thyme leaves; 0.5 teaspoon ground pepper; 0.25 cup dry white wine; 0.5 cup low-sodium chicken broth or vegetable broth, at room temperature; 1 tablespoon unsalted butter; 0.5 cup grated Parmesan cheese; 1 tablespoon chopped fresh Italian parsley; Lemon wedges for serving

Mushroom-Cauliflower Risotto

4.5

(2)

1 Review

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

By Beth Lipton

Updated on July 23, 2019

Prep Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

5 cups

Nutrition Profile:

Diabetes Appropriate Egg Free Gluten-Free Heart Healthy High Blood Pressure High-Protein Low Carbohydrate Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

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 (1/2 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

Directions

Heat 1 Tbsp. oil in a large skillet over medium heat. Add mushrooms and 1/4 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.
Meanwhile, working in 2 batches, pulse cauliflower in a food processor until it breaks down into rice-size pieces. You should have about 5 1/2 cups.
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, 1/4 tsp. pepper and the remaining 1/4 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 1/4 tsp. pepper.
Divide the mixture among 4 bowls. Sprinkle with parsley and serve with lemon wedges, if desired.

Nutrition Facts (per serving)

213	Calories
13g	Fat
15g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 213
% Daily Value *
Total Carbohydrate 15g	6%
Dietary Fiber 4g	13%
Total Sugars 5g
Protein 10g	19%
Total Fat 13g	17%
Saturated Fat 5g	23%
Cholesterol 16mg	5%
Vitamin A 516IU	10%
Vitamin C 61mg	67%
Folate 93mcg	23%
Sodium 524mg	23%
Calcium 129mg	10%
Iron 2mg	9%
Magnesium 38mg	9%
Potassium 808mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.