Cauliflower Risotto

Makes 4 servings (1 cup per serving)


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

Nutritional analysis per serving: 140 calories, 7.3 g fat, 4.1 g protein, 16.2 g carbohydrate (12.1 g available carbohydrate), 4.1 g fibre, 172 mg sodium 

My Viva Servings: 0 grain, 0 protein, 4 vegetable, 0 fruit, 1 fat, 0 dairy 


  1. In a small saucepan, pour in vegetable stock and add one sprig of rosemary. Allow to simmer while preparing the rest of the meal. 
  2. In the meantime, use a food processor to pulse the chopped cauliflower into smaller rice-sized pieces. 
  3. In a large saucepan, allow olive oil to heat up over medium heat. Add onions, salt and pepper. Allow the onions to soften and become translucent, about 5 minutes. 
  4. Add the cauliflower, mushrooms and garlic. Allow to cook for 2-3 minutes. Pour in the vegetable stock and let simmer for 10 minutes, stirring often. 
  5. Once all the liquid is absorbed, add the frozen peas and let them warm for 1 minute. 
  6. Add Parmesan cheese for a garnish. Serve and enjoy!