Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users. Try this Cauliflower Risotto recipe instead.

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

This is NOT 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.


"I don't know if you've ever fallen asleep whilst eating a plate of cauliflower, and then woken up, and thought you were in the clouds." -Milton Jones, Comedian

The refrigerator light goes on...

You can make this recipe without the rice and using about half as much water. Let me explain...

I was flipping channels on a Spanish language network that I watch, and the cooking show I landed on was showing a "cauliflower risotto". The recipe wasn't what I thought it was at first: the chef was making a risotto only using grated cauliflower (hence the quotes in "cauliflower risotto"). This looked delicious, and it is. It makes a great side dish for fish, for example.

I added the Arborio to make it a true risotto. While the Italians don't generally eat risotto as a main dish, it does work well as a one pot meal. A half serving also makes a great single-pan side dish alongside fish or chicken.

The trick to grating your cauliflower is to use the large holes on your grater and to start by grating the stems first. Cut the cauliflower into medium sized flowerets - about 2 inches or so. Then start by holding the floweret side and grating the stem. Much easier (and less messy) than the other way around.


Grated Cauliflower Risotto

Servings: 2 | Serving size: about 3 cups

Cooking time: 45 minutes

This recipe can easily be multiplied and makes very good leftovers. Reheat gently.

1 tsp. olive oil
1 large onion (finely diced)
1/2 cup Arborio rice
4 cups water
1/4 tsp. salt
to taste fresh ground black pepper
1/2 medium head cauliflower (grated)
2 ounces goat cheese (cut into small dice)
1 ounce Parmigiano Reggiano (grated)
1 Tbsp. parsley (minced)

Grated Cauliflower Risotto recipe from Dr. Gourmet

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

Add the onion and cook for about three minutes until the onion begins to soften slightly.

Add the Arborio rice and cook for 1 minute. Stir frequently.

Add the water, salt, and pepper.

Reduce the heat to a simmer.

Cook for 10 minutes. Stir occasionally.

Add the cauliflower and stir.

Cook for another 8 to 12 minutes, until the rice is soft but has just a bit of grainy texture.

Reduce the heat to low and add the goat cheese.

Cook for about 2 to 3 minutes. Stir gently to melt the cheese.

Add the parmesan and parsley and fold together.


Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 2

Amount Per Serving

Calories 328 Calories from Fat 99
% Daily Value
Total Fat 11g
    Saturated Fat 7g 35%
    Monounsaturated Fat 1.5g
    Trans Fat 0g
Cholesterol 26mg 8%
Sodium 530mg 22%
Total Carbohydrates 43g 14%
    Dietary Fiber 3g 12%
    Sugars 2g
Protein 15g
Vitamin A 8% Vitamin C 90%
Calcium 8% Iron 15%
Vitamin K 48mcg Potassium 391mg