An awesome and healthy cauliflower risotto recipe

Guest post by Robin DeMarco
Cauliflower Risotto
Photo by Robin DeMarco

Who doesn’t love creamy, delicious risotto? I’d eat it every day, but it’s not exactly the healthiest choice. But cauliflower risotto? A resounding yes! It’s delicious and healthy. I tried a few recipes, and this is my own version that tastes awesome.

Here’s how I made it:


  • 1 small head of cauliflower
  • 5 garlic cloves, minced
  • 1 large shallot, minced
  • 1 Tablespoon olive oil
  • 1 cup of chicken broth (or vegetable)
  • 1 can of white beans (I used cannellini beans)
  • 3 cups of baby spinach
  • 2 tablespoon sundried tomatoes, chopped
  • 1 cup Parmesan cheese
  • 1/4 cup of toasted pine nuts
  • balsamic reduction glaze (NOT regular balsamic vinegar)
  • fresh ground black pepper
  • white truffle salt (optional)


  1. In a food processor, chop clean cauliflower florets (remove the stalks) on high for about one minute until they reach the consistency of rice.
  2. Put this cauliflower “rice” into a big glass bowl with a microwave-safe glass or ceramic plate over it. Microwave on high for 10 minutes (stirring once). This cuts the cooking time WAY down. Leave plate on bowl so “rice” continues to steam.
  3. Next, mince the garlic and shallot in the food processor.
  4. Heat olive oil in a large pot (I use a stock pot) and sauté minced garlic and shallot.
  5. Once veggies are translucent, add 1/2 cup of the chicken broth and half of the can of beans (do NOT drain) to the pot. Simmer for five minutes.
  6. Transfer the ingredients into the food processor and blend on high for one minute, making a creamy puree.
  7. Transfer back into the pot, and add the cauliflower, spinach, sundried tomatoes, Parmesan cheese, and rest of the beans and chicken broth.
  8. Cover pot and simmer for 10-15 minutes, stirring occasionally, until spinach is wilted and cauliflower is soft and has creamy texture.
  9. Spoon mixture in the center of four plates and top with a drizzle of balsamic reduction, fresh ground pepper, and dash of salt.
  10. Finally top with the toasted pine nuts (I do mine on tinfoil in the toaster oven for about two minutes until golden)

Bon appétit!

Other recipes from Robin

Make a mean almond milk with coconut water
Make a mean almond milk with coconut water
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No-bake oatmeal protein bites
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Tacos, chocolate, and cheesy bread: 5 tasty popcorn flavors that go beyond “just butter”

Comments on An awesome and healthy cauliflower risotto recipe

  1. I love cauliflower everything and have cauliflower rice quite regularly, just make sure you don’t have any big business meetings or events where you are going to laugh a lot the next day. The amount of methane cauliflower will cause you to produce could rival a dairy cow.

    • Ha! I was wondering this, especially since it says to not drain or rinse the beans. That’s always been a no-no in my book as it pertains to flatulence.

      Robin, do you not drain the beans to keep the added starch? I’m wondering if just a longer cook-time would serve the same function of thickening the end product.

    • I made cauliflower couscous once, and I remember cooking on the stove for something like 8 minutes – it doesn’t take long when it’s all chopped up into teeny bits.

  2. I have read about a bunch of different recipes where you can use cauliflower in place of other ingredients (for example, there was one to make a pizza crust, don’t remember the details, though), but I’ve never tried it. This one sounds SOOOO good that I’m going to bookmark and try it out! Did you use fresh cauliflower? I only ask, as I know that I have a bag of frozen cauliflower already…

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