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This Cauliflower Risotto dish is jam-packed with nutrition and oh-so-good-for-you goodness that you just might do a cartwheel after you finish your dinner.

Cauliflower “Risotto”

  • Author: Fork & Beans
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: Serves 3-4 1x


This is a power-packed dinner full of nutrition that is ready in less than 30 minutes and will have your kids eating cauliflower without even knowing it.


  • 1 large shallot, diced
  • 3 cloves garlic, minced
  • 1/2 tsp. sea salt
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/2 tsp. dried thyme
  • 1 c. vegetable broth (I prefer using Better Bouillon for the best flavor result)
  • 1 can Great Northern beans, rinsed and drained, divided
  • 1 bag riced cauliflower from Trader Joes (or 4 c. riced cauliflower)
  • 3 Tbsp. sun-dried tomatoes, packed in oil and drained
  • 1 Tbsp. capers
  • 2 cups fresh spinach, chopped


  1. In a medium-sized pot, heat 1 Tbsp olive oil on medium heat until warmed. Place the shallots, garlic, and thyme inside and saute for 2-3 minutes or until fragrant and translucent. Add the garlic powder, onion powder, and sea salt.
  2. Place 1/2 of the beans and vegetable broth into the pot and simmer for 5 minutes.
  3. With an immersion blender (or if you do not have one, use a regular blender), gently blend all of the contents together in the pot until creamy and smooth. It will not be too thick. If you are using a blender, return contents to the pot.
  4. Add grated cauliflower, sun-dried tomatoes, remainder of beans, and capers. Cover with a lid and allow to heat through for a good 5 minutes.
  5. Fold in the spinach to welt.Garnish with toasted pine nuts (optional).