Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in pre-grated cheese; it's best to grate your own from a block.


"You know how it is with some girls. They seem to take the stuffing right out of you. I mean to say, there is something about their personality that paralyses the vocal cords and reduces the contents of the brain to cauliflower." -P.G. Wodehouse, Right Ho, Jeeves

The refrigerator light goes on...

Over the last few years I have been ordering cauliflower risotto at a few different restaurants. The name alone sounds great - creamy cauliflower and rice with the likelihood of cheese to round it out. Interestingly, they have been widely different.

One didn't contain rice at all, just cauliflower and cheese, but the texture was a lot like risotto. One had roasted cauliflower with the rice with a nice savory flavor. All of them have been good, but I have been thinking about what I would really like and that is a super simple dish where all the ingredients blend well but are not overpowering.

This recipe does just that, and while it is a bit white, the flavor of the onion, the rice, the cauliflower, and the cheese come through clearly and each balances the other well. Cutting the cauliflower into 1/2 inch flowerets means that as the dish cooks they break down a bit and end up almost the same size as the rice. You could roast the cauliflower before making the risotto, but the flowerets should be a bit larger and you should add them later in the cooking - about halfway through.


Cauliflower Risotto

Servings: 2 | Serving size: about 1 1/2 cups

Cooking time: 45 minutes

This recipe can easily be multiplied and makes good leftovers.

1 tsp. olive oil
1 medium white onion (finely diced)
1/2 cup Arborio rice
3 1/2 cups water
1/8 tsp salt
8 ounces (about 2 cups) cauliflower (cut into 1/2 inch florets)
2 ounces goat cheese
2 ounces reduced-fat Provolone cheese (grated)
to taste fresh ground black pepper

Cauliflower Risotto recipe from Dr. Gourmet

Place the olive oil in a large skillet over medium heat.

Add the onion and cook, stirring frequently, for about 3 minutes or until the onion is translucent.

Add the water, rice, salt, and cauliflower, stir, and simmer, stirring occasionally, for 25-30 minutes or until the rice is al dente.

Reduce the heat to low and add the cheeses, stirring gently until the cheeses are melted.

Add black pepper to taste.


Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 2

Amount Per Serving

Calories 421 Calories from Fat 144
% Daily Value
Total Fat 16g
    Saturated Fat 9g 42%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 37mg 12%
Sodium 476mg 21%
Total Carbohydrates 49g 38%
    Dietary Fiber 3g 14%
    Sugars 5g
Protein 20g
Vitamin A 22% Vitamin C 70%
Calcium 39% Iron 16%
Vitamin K 18mcg Potassium 488mg
Magnesium 54mg