by Cara
I have been on a cauliflower-loving adventure lately. The magical powers it possesses is astounding. From Spanish Rice, to Baja Tacos and even your favorite Chinese dish can be eaten and delighted in by making it cauliflower-friendly.Once I got the hang of the incredible potential of cauliflower, I knew that next on my list would have to be a creamy Cauliflower Risotto. Not only is this a super simple and easy recipe to follow, it’s packed with nutrition and oh-so-good-for-you goodness that you just might do a cartwheel after you finish your dinner.
RELATED: Crispy Orange Cauliflower
But don’t take my word for it, give it a shot tonight. Does it taste like actual risotto? Well, it’s cauliflower, not rice, but it’s still amazing. Is it the exact definition of “risotto”? No, come on now. Again, it’s cauliflower, I’m just giving you an idea of what to expect. If anything expect your pants to be blown off by the flavor and creaminess of this recipe. You’ll never know, however, until you make it tonight!
RELATED: Cauliflower Tater Tots
This Cauliflower Risotto dish is jam-packed with nutrition and oh-so-good-for-you goodness that you just might do a cartwheel after you finish your dinner.
Cauliflower “Risotto”
★★★★★5 from 2 reviews
- Author: Fork & Beans
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
- Yield: Serves 3-4 1x
Description
This is a power-packed dinner full of nutrition that is ready in less than 30 minutes and will have your kids eating cauliflower without even knowing it.
Ingredients
Scale
- 1 large shallot, diced
- 3 cloves garlic, minced
- 1/2 tsp. sea salt
- 1/2 tsp. garlic powder
- 1/2 tsp. onion powder
- 1/2 tsp. dried thyme
- 1 c. vegetable broth (I prefer using Better Bouillon for the best flavor result)
- 1 can Great Northern beans, rinsed and drained, divided
- 1 bag riced cauliflower from Trader Joes (or 4 c. riced cauliflower)
- 3 Tbsp. sun-dried tomatoes, packed in oil and drained
- 1 Tbsp. capers
- 2 cups fresh spinach, chopped
Instructions
- In a medium-sized pot, heat 1 Tbsp olive oil on medium heat until warmed. Place the shallots, garlic, and thyme inside and saute for 2-3 minutes or until fragrant and translucent. Add the garlic powder, onion powder, and sea salt.
- Place 1/2 of the beans and vegetable broth into the pot and simmer for 5 minutes.
- With an immersion blender (or if you do not have one, use a regular blender), gently blend all of the contents together in the pot until creamy and smooth. It will not be too thick. If you are using a blender, return contents to the pot.
- Add grated cauliflower, sun-dried tomatoes, remainder of beans, and capers. Cover with a lid and allow to heat through for a good 5 minutes.
- Fold in the spinach to welt.Garnish with toasted pine nuts (optional).
One last shot for your viewing pleasure:
RELATED: Cauliflower Parmesan
YOU ALSO MIGHT LIKE:
- Crispy Orange Cauliflower
- Cauliflower Parmesan
- Cauliflower Spanish Rice
- BBQ Cauliflower Salad
About Cara
Based in Chicago with her husband and son, Cara is the creator behind the site Fork and Beans: A place where kids can have fun with their food.
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Reader Interactions
Comments
EricaNot a fan of capers. Any suggestions for a substitute?
- Cara
Simply omit 🙂
- Dusty Cutter
Or green olives
- Mary Ellen Landi
yes green olives is a good substitute
- KC
Made this last night – i added about a half cup of parmesan cheese + a little more sun dried tomatoes and it was delicious!
- Dara
Awesome recipe!! I added salt and more sun dried tomato and it was delicious! I think I’ll also prepare a soup with the bean mixture after it’s blended!
★★★★★
- RACHEL
Hi I was just wondering if there was no rice in the recipe?
- Cara
The recipe is riceless.
- Kristina Jensen
Hi, I just made this and it was so easy to make and very tasty! This recipe is a “keeper”.
★★★★★
- Alex
I’m a bit confused. After the blender, do you put it back in the pot? It’s not clear in the instructions.
If so, how high should the heat be? Medium? High?- Trina
Hi Alex
It appears that this blog is not updated often so I will answer your question on what I think. Yes you do add the cauliflower, tomatoes, beans and spinach after the blender, then cook for 5 mins or so until hot. I would do this on a medium to low heat. Hope this helpsTrina
- Cara
Thank you for the clarification Trina. I’m here every day on the blog but sometimes it gets difficult to see/answer every comment that comes through 🙂
- Trina
Oh sorry. I didn’t see many posts for a while. Hope the answer was right! I cooked this tonight but didn’t have any spinach so I sautéed some sliced Brussels sprouts and it was lovely. Thanks for the recipe x
- Patti
Hannah:
How do you make vegan cheese? - Ginger
Omg! Made this tonight and it was delicious! I’ve spent an extended amount of time in Italy and this is right up there with traditional Italian risotto! Thank you for this recipe!!!!
- Cara
Awwww, so happy that you enjoyed this Ginger! xo
Yay to one month vegan!! <3
- Elizabeth Burns-Kirschenbaum
I made this tonight and yummmmmm! I put a whole head of cauli (whizzed it with the first part ingredients) , added a tsp of Nooch, a TB of coconut milk and added two cups of cooked organic long brown rice at the very end and kept everything else the same. 🙂 Soooooo good!
Delicious !!! And I just featured this recipe, and your site on mine. I hope you’ll come check me out someday too ❤ Namaste!
Risotto is a method of cooking. You are aware of this yes? A lot of people have a misconception that it is just a rice dish.
- gala
I think there is always going to be someone, who is so unhappy and unhealthy that instead of just enjoying the recipe post, they feel the need to make themselves appear superior. So very very sad
- Cara
I heart you Gala! Thank you for that. xo
- Must be stupid
That’s a big assumption. Because someone is noting that Risotta is not a food, but a cooking method, you think that person is unhappy and unhealthy. Reverse snobbery.
- Katie
Negative response. Don’t bother talking down to people
- Melissa
I feel so silly, but are you supposed to cook the cauliflower first? I tried this the other night, and the flavor was great, but it took a lot of extra cooking and broth to get the cauliflower soft and mine came out a little soupy. Please help!
Also, thanks so much for all the vegan goodness! I’ve been vegan about 8 months now, and I’m always looking for new recipes. Love yours!
- Cara
Hi Melissa! There is no need to cook the cauliflower first. Sautéing it should soften it along the way because it is in such small bits. I’m so sorry that yours came out soupy 🙁 Maybe you can try to sauté it next time first before allowing it to simmer. The sautéing will make it softer without using too much broth! xo
- Dr Schoen
sorry, but I found this dish incredibly bland. I followed the directions exactly, but had to add a lot more flavourings.
- Kara
Funny someone found it bland, because I thought it was too spicy and combined it with some chick peas and diced tomatoes to lighten it up.
- Cara
I guess this is proof that everyone has a different palate 🙂 xo
- Brianne
Great recipe! Super easy and delicious!
- Natalie
Made this dish today and absolutely loved it!! I liked it better then the rice version of risotto. Thanks for sharing!
- Cara
YAY! Love hearing this… xo
Thank you for this post! I am transitioning to a vegan diet after years of ignoring the messages my body was sending me. I have been using your blog posts as a support system as I learn to incorporate tasty and nutritious vegan meals into my life!
- Kara
Well Cara, I took the plunge and this is the first day of 30 I’m eating vegan. I was inspired by your post and thought I would give it a try. I have so much inflammation in my head and all over, and I have this ringing in my head all the time I thought this might help. I made your cauliflower risotto for my supper, the mushroom ‘fung guy” soup for lunch, the chick pea w/ diced tomatoes and I added mushrooms for a lunch, and I also have for breakfast with my GF oatmeal the last juice you posted w/ beet, apple, cuc and ginger. I have a wonderful Omega juicer I haven’t used in a while so it will get a work out.
Kara- Kara
Tomorrow it will be 3 weeks of eating vegan. Hasn’t been too bad since I’ve been gluten free for 2 years, just takes a little adjusting.
- Kelly WeekesSee AlsoTom Kha Gai -- Thai Coconut Soup
I went Vegan about 3 weeks ago and I LOVE it!! Thanks for being such a great resource.
I am so proud and excited for you, my friend! Good luck with your challenge! Sending you big hugs! 🙂
It can definitely be hard to face reality, especially when it pertains to a big part of how we live… documentaries like that are pretty scary stuff! I’m not vegan now (though I was once raw/vegan) because I know my body actually does better with animal products in my diet (in moderation). I don’t eat a lot of meat, but when I do I make it a point to buy organic, and locally raised whenever possible. More than just take a stance against the poor treatment of animals in commercial processing plants, I want to support the people who are doing things right, despite all the laws and economics pushing them to do otherwise. I’m all for cutting out animal products if it makes your body feel better, but I know plenty of people who try going vegan and find their health declining without having animal protein in some form (myself included). Perhaps it’s because humans evolved with meat in their diets, but whatever the reason, I think it’s important that when we do buy animal products to seek out and support the ones that do their business as naturally and humanely as possible.
That said, I am ALL FOR people going vegan, and I think it’s a great idea to try it out for thirty days! I think one of the hardest things about a decision that big is making such a firm commitment, but thirty days is a great way to test the waters. I hope you enjoy it, and that your body feels better for it! Good luck! 🙂
- Erica
Can’t wait to try this
- Amanda J.
Yay! Standing ovation for you going vegan for 30 days! Does this mean 30 posts, too? 😉
Seriously, though, you’re going to feel AMAZING, and you’re going to make a HUGE difference for yourself, the planet, and animals. 🙂
- Stephanissima
As always, that sounds (and looks) REALLY good!
Soooo cool you are doing a vegan challange! I 100% support you and wish you the best of luck!
I have been testing out a bunch of cauliflower rice recipes and haven’t found one I love yet. Can’t wait to try this one next 🙂
I should join you in the challenge. Perhaps after my brothers wedding in two weeks. I make a lot of vegan recipes and eat little dairy but I have been slacking in going out of my way to eat more vegan. This recipe looks awesome. Can’t wait to follow your progress.
This just made my morning!! Good luck on your challenge and I hope lots of people join you. I started off trying to be vegan for 2 weeks after learning that factory farms were part of the dairy industry and not just the meat industry. And that was 6 years ago – I’ve learned so much in the process and never felt healthier. Awesome Awesome post!!
Radical. Hey, Vegan over here for 18 months now, Just had a total health assessment done at the gym (bloodwork and all). I was totally freaking out over it because I haven’t worked out in 6 months due to an injury. Well, I was pleasantly surprised. Cholesterol 135 (avg american 200) blood pressure rocks too. I got a total health score of 92 out of 100. It was the highest score my personal trainer said he’d ever seen. I was looking at all the size zero girls and muscle meatheads and thinking, my cholesterol is lower than yours…! 🙂 Pure love.
You’ll rock it my friend. xx
- Carla
WONDERFUL!! Ill think you will bloom!! Im similar to Tana – I have been vege for 33 years and nearly the past year vegan – no looking back – it has opened so many doors to so many delicious recipes – I dont miss the dairy like I thought I would – I feel so much more intune with my soul and know that Ill never go back now.
Mmmm I love cauliflower! Good luck on the vegan challenge everyone; it’s not as hard as it seems and is extremely rewarding!!
I’m so glad to read this, Cara! I’ve been vegan for 7 1/2 years (vegetarian close to 15) and I’m thrilled to see you taking on this challenge and requesting that others do the same. If I can be of any assistance, I’m happy to help.
Bravo, bravo, bravo! Vegan all the way! This dish looks unreal 🙂 You could be vegan for sure!
- Connie Robinson
I, quite NY accident, read about factory farming in the U.,S. and have been vegan ever since. I was able tp get off several medications. The closer I stay to whole foods, the better I feel. I hope it works as well for you.
have you seen vegucated? check it outttt.
hadn’t seen the one you linked to- eew. 🙁Girl that is awesome! hubbs was initially eating plant based for health then watched bits and pieces of earthlings movie and though he was pained, it did not convince him to be strongly adamant about the food when eating out. Then once he saw the video of dogs, similar to our adopted pomeranian, being skinned alive for fur and he made the cruelty connection. Sorry about the gruesome image.
different reasons work for different people. and whatever works in whichever way to reduce the pain to the animals, 1 meal or all meals is all a good direction! Hugs!
I think you can probably survive easily on cauliflower and beans for 30 days :))Why have I never thought to combine a dish of simple cauliflower with beans, punch it up with spice, and eat it as a full meal? This sounds wonderful!
- lisa
Cara, This looks so good, DON’T feel bad about not watching those video’s before. I have decided not to have those pictures in my head, I try to eat only eggs from my chickens and dairy from my local cruelty free dairy. It works for me, which is all a person can do.
Lisa I honestly had no idea you weren’t vegan. Good for you for watching that video and letting yourself see the truth. All of us vegans were in your shoes at one point so there’s definitely no judgement here. Hope the month goes well and that you make some lasting changes 🙂
Your cauliflower risotto looks fantastic. I’ve seen cauliflower rice but not turned into a creamy looking dish like this one before.- Cindy
I’m so glad to have stumbled upon this post, I have been trying to go “plant based” ,not confident enough to say vegan yet, and I am so excited to do this challenge! I would say I’m about 80% there, and really want the encouragement and resources to get me 100%. I also love the no gluten aspect, I was told I need to keep away from gluten/wheat. Once I get the recipes and meal plans down, I think it will be so much easier to be prepared for any situation. Love your blog!
80% is a great accomplishment! I’ve been vegetarian for around 17 years and vegan for the past 6, but just went gluten-free about two months ago. It started as a test elimination diet, but I’ve brought back everything except gluten and can feel the difference so I haven’t bothered trying to reintroduce it!
If you need some more recipes and ideas, come check out Vegan Foodies (http://www.veganfoodies.org). We just launched our website, but we’re heavily active on Facebook (http://www.facebook.com/theVeganFoodies) and Pinterest (http://www.pinterest.com/VeganFoodies).
- pdw
Yay! You’ll love being vegan. Are you familiar with this resource?
http://www.the30dayveganchallenge.com/fe/29373-30-day-vegan-challenge
Colleen Patrick-Goudreau is super. Even if you don’t invest in her 30 day vegan challenge, do listen to some of her Vegetarian Food for Thought podcasts. You’ll be glad you did!
E-mail me if you need any suggestions, I am vegan, grain free, multiple allergies. (I assume since you are the blogger, that my e-mail address is visible to you!)
I’ve been vegan for almost a year after going veg almost a decade ago. The possibilities are endless and I never feel deprived, only rewarded!
Hooray, Cara!!! I wish you a wonderful experience with this challenge, and hope many others will join you 🙂
Way to go, Cara! I hope you enjoy your month of vegan awesomeness! Such a great idea to invite your readers to join you too.
Love this! One of my favourite meals is mushroom risotto. I may have to make a mushroom version of this! Good luck on your vegan adventure! Be sure to take your B12 🙂
This looks delicious! Good luck in your vegan month. What a great challenge!
- Tana
As a vegetarian of 24 years, I thought there was nooooo way, I could go vegan, I depend far too much on lovely cheese, yogurt, cheese, sour cream, cheese and(you see it coming, don’t ya!), cream cheese. Well, pain changes everything. I have now been dairy free for 9 months. Didn’t think I could do it; it was quite a change. With the help of a vegan friend, and sites like yours, the pain is gone and I’m eating healthier than ever – WITHOUT REMISS!!! Thank you for sharing your journey, and WONDERFUL recipes!
This looks amazing! I have a serious love of cauliflower and using it in fun, delicious new ways is one of my favorite pasttimes in the kitchen. 🙂 This is going to the top of my weekend To Do List!
- Hannah
Making vegan ‘cheese’ is actually really, really easy and tastes even better than cheese ( this coming from a former cheese-a-holic). I was vegetarian for a long time and just didnt educate myself enough to make te change to veganism until I was ready, and now I have been vegan 9 months. I decided that I would approach it by finding ways to vegan ize all my favorite foods- starting with cheese. Once I got the hang I it, it was easy! My advice- just start doing it and u will see that u don’t miss out on anything taste wise ( actually, you gain a lot by eating healthier) and knowing u r doing what you can for animals, the environment, and your conscience makes it a decision you will never regret!
i salute you in your month long vegan challenge. and i’ll definitely eat this cauliflower risotto to celebrate!
Hi Cara. Wow that looks yummy! I applaud you for trying it for 30 days. Veganism is no joke. I, too, have been flirting here and there with veganism, but I haven’t said “I do” yet. Part of me is hesitant to make such a commitment (one word… cheese). Part of me wants to be sure I know what kinds of delicious stuff I would be able to have. You really have to plan ahead (at least I did) when you decide not to eat animal products. I did stop eating meat (poultry/beef/pork/processed meats) for Lent this year, and while I have eaten a few meaty things since Easter, for the most part, I don’t want meat. And I have also discovered things like this: Chickpea flour. Who knew? I didn’t. I think you’ve been featured on this site, no?
http://www.veganricha.com/2013/05/chickpea-flour-pancakes-with.html
this sounds terrific; im thrilled! everything i read calls for adding cheese,lately. every recipe i watch on tv, every recipe i read from popular tv hosts all do recipes calling ford cheese and as you know you just cant take it out because it can change a a few things, ie thickness, density of flavor. im surprised when in writing it hasnt been written either way.
Wow, this was so tasty. Loved it, especially the toasted pine nuts and capers!
- Cara
Awesome, John! Thank you for the feedback.
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