Cauliflower Risotto

Makes 4 servings (1 cup per serving)


  • 2 cups vegetable stock 
  • 2 sprigs rosemary, divided 
  • 1 head cauliflower (4 cups), chopped 
  • 1 tbsp olive oil 
  • 1½ cups diced white onion
  • Dash of salt and pepper 
  • 1½ cups sliced mushrooms
  • 2 cloves minced garlic 
  • ½ cup frozen peas 
  • Shredded Parmesan cheese, for garnish 


  1. Add vegetable stock and add one sprig of rosemary to a small saucepan. Bring to a simmer over low heat. 
  2. In the meantime, add chopped cauliflower to a food processor and pulse until mixture is finely chopped into rice-sized pieces. 
  3. In a large saucepan, heat oil over medium heat. Add onions, salt and pepper. Cook, stirring occasionally, until onions have softened, about 5 minutes. 
  4. Add cauliflower, mushrooms and garlic and cook for 2-3 minutes. Add hot vegetable stock and simmer, stirring often, until liquid is absorbed and cauliflower is tender, about 8 – 10 minutes. 
  5. Add frozen peas and cook just until heated through, about 1 minute. 
  6. Sprinkle with Parmesan cheese. Serve and enjoy!

Nutritional analysis per serving: 140 calories, 7 g fat, 4 g protein, 16 g carbohydrate (12 g available carbohydrate), 4 g fibre, 172 mg sodium 

My Viva Plan® Servings:  4 vegetables, 1 fat