⏱ 130 min totalLemony Roasted Cauliflower Risotto
Per 1 serving · 441 g · 15 ingredients
of a 2,000 cal day
- Protein12g14% of calories
- Carbs36g41% of calories
- Fat17g45% of calories
At a glance
One serving of Lemony Roasted Cauliflower Risotto (441 g) has 355 calories, with 12 g of protein, 36 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (24% DV), Vitamin C (78% DV) and Vitamin K (23% DV). Keep an eye on sodium and saturated fat, which provide 64% and 36% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Vitamin C78%
- Vitamin K23%
- Vitamin B634%
- Folate (B9)23%
- Pantothenic acid30%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E10%
- Thiamine18%
- Riboflavin (B2)14%
- Niacin15%
- Choline14%
Watch
20%+ of the daily value
- Sodium64%
- Saturated fat36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
³⁄₁₆ medium Onion
⅓ cloves, minced Garlic
¹³⁄₁₆ cup Vegetable broth
³⁄₁₆ cup Brown rice- ⅓ tbsp Olive oil
³⁄₁₆ head large Cauliflower
³⁄₁₆ cup Parmesan cheese
⅔ fl oz White wine
½ tbsp Butter- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ dash Black pepper- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
³⁄₁₆ tbsp Lemon juice
¹⁄₁₆ tsp, leaves Thyme
Directions
- 1
Preheat oven to 375°F with racks in the lower third and upper third positions. Line a large, rimmed baking sheet with parchment paper.
- 2
Heat 1 tbsp olive oil in an oven-safe pot over medium heat until shimmering. Add chopped onion and a pinch of salt, cooking until softened, about 5 minutes. Add minced garlic, cooking until fragrant, 1-2 minutes.
- 3
Add 4 cups broth, cover, and bring to a boil. Remove from heat, stir in the rice, cover, and bake on the lower rack until rice is tender, about 65 minutes.
- 4
Toss chopped cauliflower with 2 tbsp olive oil, salt, and pepper on the prepared baking sheet. Roast on the upper rack until tender and caramelized, about 40 minutes, tossing halfway.
- 5
Remove pot from oven. Stir in remaining broth, Parmesan, wine, and butter until rice is creamy. Add salt, pepper, red pepper flakes, lemon zest, and juice.
- 6
Mix in three-fourths of the roasted cauliflower. Adjust seasoning with salt, pepper, or lemon juice. Serve topped with remaining cauliflower and fresh thyme.
Vitamins & minerals
Amounts for 1 serving (441 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 79 μg | 9% |
| Vitamin C | 70 mg | 78% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 28 μg | 23% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 0.2 μg | 7% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 216 mg | 22% |
| Iron | 1 mg | 17% |
| Potassium | 596 mg | 13% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 275 mg | 39% |
| Zinc | 2 mg | 14% |
| Copper | 0.1 mg | 15% |
| Manganese | 1 mg | 63% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 22 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 41 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 77 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 355 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Lemony Roasted Cauliflower Risotto?
One serving of Lemony Roasted Cauliflower Risotto (1 serving) has 355 calories, which works out to 81 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Lemony Roasted Cauliflower Risotto high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lemony Roasted Cauliflower Risotto keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemony Roasted Cauliflower Risotto?
1461 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemony Roasted Cauliflower Risotto?
4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
400 calTilapia Piccata with Snow Peas1 serving
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving
465 calVegan Chickpea Sandwich1 serving