Cauliflower Risotto with Saffron and Lemon

Cauliflower stands in for rice in this springtime-sunshiny risotto. The secret ingredient, pumpkin purée, makes this dish creamy and rich, while adding beta carotene (vitamin A) and fibre.

Tip: Play around with the spices to make this recipe your own. Try dried thyme, rosemary, or sage instead of saffron.


1 head cauliflower, greens and core removed, roughly chopped

2 Tbsp (30 mL) extra-virgin olive oil

1 onion, diced

2 garlic cloves, minced

1 1/2 cups (350 mL) unsweetened plain almond milk or milk of choice

1 cup (250 mL) pumpkin purÈe

1/4 tsp (1 mL) salt

1/4 tsp (1 mL) saffron

1/4 tsp (1 mL) ground black pepper

Zest of 1/2 lemon

1/2 cup (125 mL) finely grated Parmesan cheese

1 Tbsp (15 mL) lemon juice


In food processor, working in batches, pulse cauliflower until finely chopped, about the size of rice. Transfer to large bowl. Repeat with remaining cauliflower. Set aside.

In large, high-sided skillet or large pot, heat oil over medium. Add onion and garlic. Sauté for 8 to 10 minutes, until onion begins to brown slightly. Stir in reserved cauliflower “rice,” milk, pumpkin, salt, saffron, pepper, and lemon zest. Increase heat to medium-high, until mixture is bubbling; reduce heat to medium-low and continue to cook, uncovered, stirring often for 8 to 12 minutes, or until cauliflower is soft enough for your liking (you don’t want it mushy). Stir in Parmesan and lemon juice. Serve immediately.

Each serving contains: 210 calories; 10 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 21 g total carbohydrates (8 g sugars, 8 g fibre); 442 mg sodium

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