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Cauliflower risotto with asparagus and mushrooms

    cauliflower rice with asparagus and mushrooms - vegan, low carb
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    This cauliflower risotto is more than just another cauliflower rice trend meal – it’s full of flavor, easy and ready in less than 30 min. Low carb & vegan too.

    cauliflower rice with asparagus and mushrooms - vegan, low carb

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    I’m never quick to jump on a food trend, and in fact I am often skeptical. Some I know I’ll never even try (like the unicorn thing), but others I am tempted to eventually, and sometimes find myself liking.

    My latest is cauliflower rice.

    It’s one of those things that’s become all too trendy as a low carb, healthier alternative to ‘real’ rice, but I wasn’t sure if it would work for those of us that aren’t quite as bothered by that. Would it actually taste good? Well, in the case of this cauliflower risotto with asparagus and mushrooms, the answer is most definitely yes.

    This cauliflower risotto with mushroom and asparagus is more than just another cauliflower rice trend meal - it's full of flavor, easy and ready in less than 30 min.  Low carb & vegan too.

    I’ve been pleasantly surprised by a few food trends I have tried over the last year or so – like chia pudding (both the coconut chia pudding with peach and banana chia pudding I have shared so far) and Buddha bowls (like my crab rice Buddha bowl and leftover steak and quinoa bowl). My main worry with cauliflower rice would be that it was a bit bland. I enjoyed the roasted cauliflower and eggplant salad I made a while back, but I think it was more for the eggplant and herby dressing. But I didn’t need to worry.

    There were two things that pleasantly surprised me about this – first, it actually has a good amount of flavor, and second, it cooks a lot quicker than a rice-based risotto. Cauliflower, at least when riced, is actually quite sponge-like with flavor. Here I’ve used the flavor of a typical lemon risotto and made it even more fresh, since cauliflower is lighter, and it really works.

    making cauliflower rice with asparagus and mushrooms

    How to make this cauliflower risotto

    • You can buy ready-riced cauliflower but it’s really easy to make yourself as you just pulse it a minute in the food processor.
    • Then, start cooking your onion, garlic, and add the mushrooms then asparagus.
    • Once they are getting tender, add the cauliflower, wine and lemon.
    • Let it cook a few minutes then finish it off with some parsley.

    You can add cheese to this, but it really doesn’t need it and so it makes a great vegan meal.

    Fresh, light, quicker and healthier than a typical risotto, this cauliflower risotto is also full of delicious flavor. Take it from a previous skeptic, this is one meal you need to try. I’m definitely making it again soon.

    cauliflower rice with asparagus and mushrooms - a great quick, easy as well as vegan, low carb meal

    Try these other easy vegetarian meals:

    cauliflower rice with asparagus and mushrooms - vegan, low carb

    Print Recipe

    Cauliflower risotto with asparagus and mushrooms (low carb, vegan)

    This cauliflower risotto is full of flavor, easy and ready in less than 30 min.

    Prep Time5 mins

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    Cook Time20 mins

    Total Time25 mins

    Race: Hand Race

    Kitchen: American

    Services: 2

    calories: 206calories

    Author: Caroline’s Cooking

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    Ingredients

    • 7.5 oz cauliflower rice 210g, ½ med cauliflower
    • ½ onion wide
    • 1 clove garlic
    • 2 tablespoon olive oil
    • 4 oz mushrooms 115g
    • 3 oz asparagus 90g (trimmed weight)
    • 3 tablespoon white wine (moscat good)
    • 1 tablespoon lemon juice
    • ½ lemon zest
    • 2 tablespoon finely chopped parsley

    Instructions

    • Cut the florets off the cauliflower leaving just short stems. Put them in a food processor and pulse a minute or two until a rice-like consistency. You can also coarsely grate by hand, but it will take a lot longer.

    • Dice the onion and crush or finely chop the garlic. Warm the oil in a medium skillet/frying pan and add the onion. Soften a minute or two then add the garlic. Cook for around 3-5min until the onion has softened.

    • While the onion is cooking, slice the mushrooms. Trim the asparagus and cut into short lengths. Add the mushrooms to the pan, cook a minute then add the asparagus and cook another minute or two.

    • Add the cauliflower, wine and lemon juice to the pan. Cook around 5-10min, partly covered the first 3 minutes or so, until the cauliflower and asparagus are tender. Cook a minute longer if needed, uncovered, to absorb/steam off the liquid. Add the lemon zest and chopped parsley, stir through and serve.

    Nutrition

    calories: 206calories | Carbohydrates: 13g | protein: 5g | Fat: 14g | Saturated Fat: 2g | Sodium: 40mg | Potassium: 645mg | fiber: 4g | Sugar: 5g | Vitamin A: 640UI | Vitamin C: 67.2mg | Calcium: 45mg | Iron: 1.9mg

    See some of my favorite cooking tools and ingredients in the Caroline’s Cooking Amazon store.

    Remember to pin for later!

    This cauliflower risotto with mushroom and asparagus is more than just another cauliflower rice trend meal - it's full of flavor, easy and ready in less than 30 min.  Low carb & vegan too.

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