• Kelly Carter

Faux Risotto

Riced Cauliflower and Broccoli Risotto

What a fun recipe to test out! The amount of flavour in this "risotto" is UNBELIEVABLE! Grain, Gluten and Sugar Free, Plant based option. Instead of white rice (which is refined, high in carbs and low in fibre) the risotto is made from cauliflower and broccoli. Here are some benefits to this healthy dish:

Benefits of Cauliflower and Broccoli

Cauliflower is very beneficial and important for a healthy lifestyle. They contain a variety of phytochemicals all acting as antioxidants. High in vitamin C, fibre and vitamin K cauliflower has been shown to help fight inflammation, decreases risk of heart disease and cancers, has immune boosting properties and aids in healthy weight loss.

This cruciferous vegetable is nutrient dense and low in calories and carbohydrates AND can be manipulated into various forms, taking on the flavours of any dish created. Therefore, cauliflower is the perfect substitute for rice! It can be easy to add cauliflower into the diet and I would suggest consuming 2 to 3 times per week. My favourite way is to roast them with olive oil and garlic powder or use cauliflower rice in dishes such as risotto.

Broccoli is one of the most nutrient dense vegetables on the planet! Whenever possible get some broccoli into your diet. Just like the cauliflower, broccoli shares cancer fighting properties as well as boosts the body immune system – which is due to the concentration of the antioxidant vitamin C. Broccoli has double the vitamin C that oranges have.

Anti-aging, heart and bone health and eye care are among the other benefits that broccoli comprises. This vegetables is also high in fibre and low in calories and carbohydrates Having 2 cups of broccoli 2 times per week is what I recommend for those people who really want to increase their nutrient intake and support a healthy lifestyle.

Serves 4-6


  • 2 cups organic vegetable stock

  • 2 tablespoons olive oil

  • 2 tablespoons unsalted butter OR palm oil (vegan/dairy free)

  • 1 small onion, diced

  • 5 cloves garlic, minced

  • 1 teaspoon dried thyme

  • ½ teaspoon crushed red pepper

  • 8oz mushrooms, diced

  • 1/3 cup dry white wine

  • 4 cups riced cauliflower

  • 2 cups riced broccoli

  • Salt and pepper to taste

  • 1/3 cup fresh grated parmesan (optional for vegan/dairy free)

  • ¼ cup parsley chopped


  1. In a small pot bring vegetable stock to a simmer

  2. In a large pot melt and heat butter and oil on medium. Add onions and garlic and sauté until onions are translucent. Then add thyme and crushed red pepper and stir in for one minute.

  3. One all flavours are combined add 1 cup warmed vegetable stock, mushrooms and white wine and mix for 5 minutes until most the liquid has been absorbed

  4. Add riced cauliflower and broccoli and the remainder of the stock stir and let simmer for 20-25 minutes allowing the “rice” to absorb all the liquids, season with salt and pepper

  5. Once tender, stir in parmesan

  6. Serve in bowls and top each with a little more parmesan and 2 tablespoons chopped parsley



My Organic Heart

Tel: 905-806-5034

© 2016 by Kelly Carter. Proudly created with


  • White Facebook Icon
  • White Twitter Icon
  • White Pinterest Icon
  • White Instagram Icon