SPRING CAULIFLOWER RISOTTO

Spring Cauliflower Risotto topped with microgreens and vegan Parmesan. Photo credit @terianncarty.

This nutritious-and-delicious grain-free risotto is a family favourite. It’s packed with nutrients and suitable for celiac/gluten-free, vegan, paleo, and keto diets, too!

Cauliflower is one of my favourite vegetables. It is incredibly versatile and rich in vitamins and minerals, fibre, and disease-fighting glucosinolates, phenols and other powerful phytochemicals.  

Cruciferous vegetables — a family that also includes broccoli, kale and brussels sprouts — have been getting a lot of attention of late.  Studies suggest that these nutritional powerhouses may have a role in preventing chronic illnesses such as cardiovascular disease, diabetes, Alzheimer's, and even certain cancers.

There are recipes on the website for rice pudding, breakfast porridge, smoothies, and even tabbouleh using cauliflower rice, so I figured it was time to offer you some risotto!

Once I’d created my recipe, I tested it on my family.  When all three of my kids and my sometimes picky hubs loved it, I knew I had a winner.  I then sent it to my gal pal @terianncarty to try.  She made a few tweaks and worked her magic and took some stellar pics.

Please give this recipe a go and let me know what you think! It works well with both fresh and frozen cauliflower rice, and I have provided substitutions wherever possible.

Ingredients for 6 servings:

• 2 Tbsp vegan or grass-fed butter, divided (or substitute extra-virgin olive oil)

• 3 cups sliced mushrooms (fresh or frozen; I like to use mixed wild or shiitake mushrooms)

• 1 Tbsp balsamic vinegar

• 2 shallots, minced (or 1/3 cup diced onion)

• 2 cloves garlic, minced

• 3 + Tbsp veggie or bone broth, adjusted to desired consistency (I used 4 with frozen cauliflower and 6 with fresh)

• 4 cups cauliflower, riced (one large head grated or pre-packaged fresh or frozen cauliflower rice)

• 1 cup frozen green peas or diced asparagus

• 1/2 cup canned organic full-fat coconut milk

• 2 to 3 Tbsp nutritional yeast, adjusted to taste

• 1/2 tsp salt, adjusted to taste

• 1/4 tsp pepper, adjusted to taste

• 2 cups fresh baby spinach (optional)

• optional diced fresh parsley, microgreens, lemon zest, and/or vegan Parmesan for serving

Spring Cauliflower Risotto topped with microgreens and vegan Parmesan. Photo credit @terianncarty.

Directions:

1. Heat 1 tablespoon butter in a large Dutch oven over medium-high heat.

2. Add mushrooms and balsamic and sauté for 2-3 minutes or until tender. Remove mushrooms from pan and set aside.

3. Reduce heat to medium.  Add second tablespoon vegan butter and shallots and cook for 2 min.  Add garlic and sauté, stirring constantly, for 1 min. Add 3 Tbsp broth to deglaze the pan, then stir in cauliflower rice and cook for 5 min.

4. Add peas, coconut milk, nutritional yeast, salt, and pepper.  Continue cooking, stirring frequently, until peas are warm and cauliflower is cooked to desired consistency.  You may need to add additional broth while cooking for desired consistency (creamy but not wet). Once basically cooked, add spinach and stir for a couple minutes to wilt.

5. Remove from heat, stir in cooked mushrooms, and adjust seasoning and nutritional yeast to taste.  Serve with chopped parsley, lemon zest, and/or a sprinkle of vegan parmesan as desired.

Spring Cauliflower Risotto can be stored in an airtight container in the fridge for 4 to 5 days. Reheat before serving.

Spring Cauliflower Risotto using frozen cauliflower rice.