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Recipe originally shared by my friend Vivica at The Nourished Caveman.
Cauliflower is without any doubt one of the most versatile ingredients for a ketogenic diet. I often use it to substitute carb laden ingredients like potatoes and rice. This keto risotto recipe is vegetarian but you can add some cooked chicken breasts for an extra protein boost.
And there's some exciting news! Last week I did my first podcast with Brian of Ketovangelist! Brian is an incredibly nice person and talented interviewer. After over 4 years of blogging and posting recipes, articles and diet tips, I went very much outside my comfort zone and did my first interview. I actually forced my partner to get out of earshot during the podcast! So, if you want to learn something more about me and the KetoDiet project, check out this podcast at Ketovangelist!
Hands-on Overall
Serving size about 1 1/2 cups
Nutritional values (per serving, about 1 1/2 cups)
Net carbs7.9 grams
Protein8 grams
Fat24.4 grams
Calories288 kcal
Calories from carbs 11%, protein 11%, fat 78%
Total carbs11.3 gramsFiber3.4 gramsSugars3.6 gramsSaturated fat14.8 gramsSodium607 mg(26% RDA)Magnesium44 mg(11% RDA)Potassium648 mg(32% EMR)
Ingredients (makes 4 servings)
Ingredients (makes 4 servings)
- 1/2 cup dried porcini mushrooms (15 g/ 0.5 oz)
- 3/4 cup chicken stock or vegetable stock (180 ml/ 6 fl oz)
- 1 small white onion (70 g/ 2.5 oz)
- 4 cups fresh wild mushrooms (200 g/ 7.1 oz)
- 1/4 cup plus 2 tbsp ghee, butter or extra virgin olive oil (85 g/ 3 oz)
- 2 cloves garlic, crushed
- 1 medium cauliflower, riced (720 g/ 1.6 lb)
- Salt, to taste
- 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
- 1 tbsp lemon juice (15 ml)
- 1/4 cup chopped fresh parsley (15 g/ 0.5 oz)
- 2/3 cup grated Parmesan cheese or other Italian hard cheese (60 g/ 2.1 oz)
Instructions
- to make the cauli-rice, place the florets in a food processor and pulse until riced. To do that, you can either use the S blade or the grating blade.
- Soak the dried porcini mushrooms in the chicken stock for at least 15 minutes. Once soaked, chop the mushrooms into smaller pieces if needed.
- Peel and finely dice the onion. Wash and slice the fresh mushrooms. Grease a large pan or heavy soup pot with 1/4 cup (60 ml) of ghee and add the onion and crushed garlic. Cook over a medium-high heat for 5 to 8 minutes until lightly browned.
- Add the cauli-rice and sliced mushrooms and mix well. Pour in the soaked mushrooms with their liquid and season with salt. You can substitute 1/4 cup (60 ml/12 fl oz) of the stock with 1/4 cup (60 ml/12 fl oz) dry white wine, if you like.
- Pour in the cream and cook for 8 to 10 minutes or until the cauliflower is tender but not overcooked.
- Remove from the heat. Add a squeeze of lemon juice, parsley, grated Parmesan cheese, and remaining ghee or butter, and mix until well combined. Garnish with more parsley and serve immediately. To store, refrigerate for up to 4 days.
Ingredient nutritional breakdown (per serving, about 1 1/2 cups)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 3.6 g | 2.3 g | 0.3 g | 30 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Onion, white, fresh |
| 0.9 g | 0.1 g | 0 g | 5 kcal |
| Mushrooms, wild, Porcini, dried |
| 1.6 g | 0.2 g | 0 g | 7 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 0.6 g | 0.6 g | 8 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.5 g | 0.4 g | 7.6 g | 73 kcal |
| Parmesan cheese |
| 0.3 g | 3.6 g | 2.6 g | 39 kcal |
| Mushrooms, wild, fresh |
| 0.5 g | 0.6 g | 0.2 g | 5 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Ghee |
| 0 g | 0 g | 9.2 g | 83 kcal |
| Lemon (juice), fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Total per serving, about 1 1/2 cups |
| 7.9 g | 8 g | 24.4 g | 288 kcal |
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