May 2025
Cauliflower stands in for arborio rice in this low-carb, high-fiber, vegetable-packed version of mushroom and asparagus risotto. Like the Italian favorite, it’s still creamy, cheesy, and flavorful. But using cauliflower instead of rice makes it lower in calories and better for your blood sugar. This fast, easy recipe makes a delicious side dish for your favorite protein — or a satisfying vegetarian dinner.
Ingredients
- 1 pound cauliflower florets (from one medium-sized cauliflower, about 1 1/4 pounds) NOTE: If you do not have a food processor to rice the cauliflower, use frozen riced cauliflower.
- 1 tablespoon olive oil
- 1 large shallot, minced
- 1 pound baby bella mushrooms, stems removed and sliced
- 1/2 pound asparagus, tough ends snapped off and cut into 1-inch pieces
- 1/2 teaspoon salt (divided)
- 1/2 teaspoon dried thyme
- 1/2 cup chicken stock, or use vegetable or mushroom stock for a vegetarian option
- 2 tablespoons heavy cream (or more to taste)
- 3 tablespoons grated Parmesan cheese (or more to taste)
Tools
- Food processor
- Measuring cups and spoons
- Cutting board
- Chef’s knife
- Large sauté pan
- Spatula or mixing spoon
Instructions
1. Place the cauliflower florets in the food processor and pulse them about 30 times or until they are broken down and resemble rice. Depending on the size of your food processor, it may be easier to do this in two batches. Set the riced cauliflower aside.
2. In a large sauté pan, heat the olive oil over medium-high heat. Add the shallots and mushrooms. Saute them for about 10 minutes or until any liquid from the mushrooms has evaporated and the shallots are golden. Stir the vegetables occasionally so they cook evenly.
3. Add the asparagus, 1/4 teaspoon of salt, and the dried thyme. Stir everything together and let the asparagus cook for another two minutes.
4. Add the riced cauliflower to the pan and mix all of the vegetables together.
5. Add about 1/4 cup of the stock and stir the cauliflower rice mixture until it evaporates. Taste the cauliflower, and if it is still hard or raw, add the remaining 1/4 cup of stock. Let it simmer until the liquid has evaporated.
6. Add the cream and Parmesan cheese and stir again. Taste the risotto and add the remaining salt, cream, or Parmesan cheese as needed.
