Nutritional Bonus: Cauliflower is a member of the Brassicaceae or cabbage family and, as such, contains many of the compounds that give the vegetables in this family their rightly deserved reputation as potent cancer fighters. Cauliflower contains sulforaphane, which acts as an antioxidant and stimulator of naturally detoxifying enzymes in the body. When sulforaphane enters the bloodstream it powers up the body’s antioxidant defense systems, activating enzymes in the liver that help remove carcinogenic molecules from cells. Sulforaphane is believed to be partly responsible for the lowered risk of cancer that’s associated with the consumption of cauliflower and other cruciferous vegetables, such as cabbage, broccoli and Brussels sprouts.
- Cook Time
- Prep Time
- 1 large head cauliflower, chopped into florets (leaves and thick core discarded)
- 1 15-oz BPA-free can unsalted cannellini beans, drained and rinsed (TRY: Eden Organic Cannellini Beans)
- 1 cup low-sodium chicken or vegetable broth
- Olive oil cooking spray
- 8 oz cremini mushrooms, sliced
- 1 yellow onion, chopped
- 3 cloves garlic, minced
- 1⁄4 tsp sea salt
- 1⁄4 tsp fresh ground black pepper
- 2 tbsp fresh lemon juice
- 1 1⁄2 oz grated Pecorino Romano cheese, divided (about 1/3 cup)
- 1/3 cup chopped fresh flat-leaf parsley leaves
- 4 tsp truffle oil
- To a large food processor, add 1/3 of cauliflower and process for about 15 seconds, until pieces are about the size of grains of rice. Transfer to a large bowl and repeat with remaining cauliflower until you yield 6 cups of cauliflower “rice.” (NOTE: It is important to work in batches in order to get even-sized pieces.)
- To a blender, add beans and broth and process until smooth, about 1 minute.
- Mist a large saucepan with cooking spray and heat on medium-low. Add mushrooms and onion and cook for 5 to 7 minutes, stirring often, until soft, lightly browned and most of liquid has evaporated. Add garlic, salt and pepper and cook for 1 minute more. Add lemon juice, increase heat to medium-high, and cook, stirring, until liquid has evaporated, about 1 minute.
- Pour bean-broth purée into saucepan and bring to a simmer. Add 6 cups cauliflower “rice” and stir well. Reduce heat to medium, cover, and cook for 8 to 10 minutes, stirring occasionally, until cauliflower is tender.
- Uncover and reduce heat to low. Stir in 3⁄4 oz cheese. Turn off heat and stir in parsley. Divide among serving bowls. Drizzle truffle oil over each serving and sprinkle with remaining 3⁄4 oz cheese, dividing evenly.
- Serving Size: 1 1/3 cups of cauliflower risotto
- Calories: 260
- Carbohydrate Content: 32 g
- Cholesterol Content: 11 mg
- Fat Content: 3 g
- Fiber Content: 9 g
- Protein Content: 16 g
- Saturated Fat Content: 3 g
- Sodium Content: 382 mg
- Sugar Content: 7 g
- Polyunsaturated Fat Content: 3 g