⏱ 15 min totalVegan Cauliflower Risotto
Per 1 serving · 252 g · 13 ingredients
of a 2,000 cal day
- Protein6.8g12% of calories
- Carbs13g23% of calories
- Fat16g64% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Cauliflower Risotto (252 g) has 209 calories, with 6.8 g of protein, 13 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (64% of calories). It is high in Vitamin C (57% DV), Vitamin K (22% DV) and riboflavin (b2) (106% DV). Keep an eye on sodium, which provides 23% of the daily value.
High in
20%+ of the daily value
- Vitamin C57%
- Vitamin K22%
- Riboflavin (B2)106%
- Niacin27%
- Vitamin B623%
- Folate (B9)27%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin E17%
- Thiamine10%
- Choline11%
- Iron18%
- Potassium13%
Watch
20%+ of the daily value
- Sodium23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¾ cup, whole White mushrooms
³⁄₁₆ head medium Cauliflower
⅓ fl oz White wine
³⁄₁₆ cup, chopped Onion
⅓ cloves, minced Garlic
¹⁄₁₆ cup Vegetable broth
1 tbsp Pine nuts- 🥄⅓ tbsp Nutritional yeast
- 🥄³⁄₁₆ tsp Salt
⅓ tbsp Smart Balance buttery spread
³⁄₁₆ dash Black pepper- 🥄¹⁄₁₆ tbsp White truffle oil
Directions
- 1
Grate the cauliflower using a hand grater or food processor. Mince the onion and garlic. Chop the mushrooms and set aside.
- 2
In a medium skillet, heat one-third of the olive oil and cook the mushrooms until tender; set aside.
- 3
Using the remaining olive oil, cook the onions and garlic in a large skillet over medium heat until the onion is translucent. Add the cauliflower and wine, cooking until the wine evaporates, about 5 minutes.
- 4
Add the broth, reduce the heat, and cover. Let it cook until the cauliflower is al dente.
- 5
Pulse the pine nuts, nutritional yeast, and salt in a food processor until powdery. Remove the cauliflower from heat and stir in this nut mixture. Incorporate the margarine and season with pepper. Mix in the cooked mushrooms and drizzle truffle oil on top before serving.
Vitamins & minerals
Amounts for 1 serving (252 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 67 μg | 7% |
| Vitamin C | 51 mg | 57% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 1 mg | 106% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 108 μg | 27% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 63 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 36 mg | 4% |
| Iron | 1 mg | 18% |
| Potassium | 629 mg | 13% |
| Magnesium | 46 mg | 11% |
| Phosphorus | 165 mg | 24% |
| Zinc | 1 mg | 11% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 43% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.2 g | — |
| Retinol | 66 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0.2 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 209 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Vegan Cauliflower Risotto?
One serving of Vegan Cauliflower Risotto (1 serving) has 209 calories, which works out to 83 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Vegan Cauliflower Risotto high in protein?
Not especially. It has 6.8 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Cauliflower Risotto keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Cauliflower Risotto?
533 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Cauliflower Risotto?
5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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