No onion Cauliflower risotto is a combination of my favorite vegetable and risotto. Ever since I made my first risotto, I’ve been finding ways to make more risotto recipes and include my favorite ingredients. And after some experimenting with cauliflower, I created Cauliflower Risotto.
I love how cauliflower brings extra creaminess to the risotto, while thyme, rosemary, and basil provide wonderful supporting flavor to the cauliflower and enhance the flavor of the risotto. Besides that, I love how quick and nutritious this meal is, and it’s perfect healthy comfort food.
This risotto is special because it is a no onion no garlic risotto recipe, and a no wine risotto recipe. Also, instead of stock or broth, I use water, so it is gentle on the GI system, and acid reflux friendly, gallbladder diet friendly, and allergy friendly recipe. It fits a low FODMAP and low cholesterol diet. I hope that you will enjoy this recipe as much as I do.
Table of contents
- Ingredients
- Equipment
- How to make no onion no wine cauliflower risotto?
- Can you enjoy risotto if you have high cholesterol?
- Can you eat cauliflower on the low FODMAP diet?
- Can you eat cauliflower when you have gallstones?
- Can you eat risotto with gallbladder stones?
- What makes this Cauliflower risotto special?
- How to store it?
- Recipe
- More delicious recipes
Ingredients
Ingredients that you need for allium-free Cauliflower Risotto
- Cauliflower head: separate it into cauliflower florets
- Arborio rice: is among the best risotto rice, but if you don’t have Arborio rice, you can use Carnaroli or Vialone Nano
- Dried thyme
- Ground rosemary
- Dried basil
- Parsley flakes
- Parmigiano Reggiano or parmesan: if you have high cholesterol or gallstones, use ricotta cheese or cottage cheese instead
- Salt
- Pepper: if you can’t eat pepper, omit it. It will not change the meal.
- Water: I love using water, but if you don’t have any dietary restrictions besides an allium allergy, then you can use allium-free stock or broth if you like using them
Equipment
- Skillet or pan
- Wooden spoon
- Food processor
- Cutting board
- Knife
- Measuring cups and spoons
- Cheese grater
How to make no wine Cauliflower risotto?
Here is an overview of the no onion no garlic Cauliflower risotto recipe with step-by-step photos. Check out the full ingredients & instructions in the recipe card below.
Use a food processor and create cauliflower rice.
Toast Arborio rice in the pan. Add the first part of the water, herbs, salt, and pepper. Stir until the water evaporates. Add another cup of water and stir until the water evaporates.
Add cauliflower rice, stir it, and then add a cup of water, and stir until the water evaporates. Add a bit more water, stir it until it evaporates.
Taste the risotto, adjust salt and pepper, and if needed, add more water, and stir it until the water evaporates.
Remove from the heat, add finely grated Parmigiano Reggiano or parmesan cheese, and stir until melted and combined.
Can you enjoy risotto if you have high cholesterol?
I remember when my mum got diagnosed with high cholesterol, and how lost she felt. Together we were doing research on what food can be good for her, and how to manage her cholesterol. I helped her with developing recipes, giving substitute suggestions for her favorite meals. Luckily, today her cholesterol levels are good, and she is still taking care of her food.
You can enjoy my Cauliflower Risotto if you have a problem with high cholesterol and are following a low cholesterol diet. All you have to do is follow the recipe until the end, and then instead of Parmigiano Reggiano or parmesan cheese, add a tablespoon of ricotta cheese or cottage cheese to the risotto. This way it will be creamy, healthy, and a low cholesterol diet recipe. And yes, my mum loves this risotto a lot.
Can you eat cauliflower on the low FODMAP diet?
Yes, you can. According to the newest research, serving 3/4 cup of cauliflower is considered a low FODMAP.
However, everyone reacts differently to the ingredients, so even if the cauliflower is labeled as a safe low FODMAP ingredient, it can still cause problems to individuals. If you have IBS, and cauliflower is causing you problems, check out my other low FODMAP recipes. Maybe you will find something delicious that you can enjoy without triggering your IBS.
Can you eat cauliflower when you have gallstones?
Cauliflower is one of my favorite vegetables, and I can still enjoy it even with the gallstones. I eat only florets, and I take care of the amount. I never eat only cauliflower as my main dish, it is always a side dish to a meal, or one of the components of the meal. In this recipe, I use it as one of the ingredients of risotto.
Can you eat risotto with gallbladder stones?
I love risotto, but sometimes my gallbladder stones are not really happy with risotto. After doing some testing with this recipe, I found out that if I cut a bit of parmesan cheese, it can be good for me. Also, I found out that adding ricotta cheese or cottage cheese instead of parmesan makes this risotto easier to digest, and it tastes great too.
What makes this Cauliflower risotto special?
This risotto is special because it is made without wine, without stock or broth, and without onion and garlic. Because of this, it is easy to digest, gentle on the GI system, and allergy friendly.
How to store it?
Refrigerator
You can store this no onion no garlic risotto in an air tight container for up to 3 days.
Freezer
I do not recommend freezing no onion risotto because it will lose the texture.
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No Onion Cauliflower Risotto
Ingredients
- 2 cups fresh cauliflower florets 350g
- 1 cup Arborio rice 180g
- ¼ teaspoon dried thyme
- ¼ teaspoon ground rosemary
- ½ teaspoons dried basil
- ½ teaspoon parsley flakes
- ½ tablespoon Parmigiano Reggiano or parmesan
- salt & pepper to taste
- 4 cups water 950ml
- Cooking oil - enough to cover the bottom of your pan
Instructions
- Wash the cauliflower florets and cut them into smaller pieces. Add them to a food processor and pulse a few times to create cauliflower rice.
- Add the oil to a pan and heat it over medium-low heat. Once the oil is hot, add the Arborio rice and toast it, stirring frequently, until lightly golden. Meanwhile, warm the water in the microwave.
- Add 1 cup of water, salt, parsley flakes, dried thyme, ground rosemary, dried basil and pepper to the rice. Stir constantly until the water evaporates.
- Add another cup of water and continue stirring until it evaporates. Then add the cauliflower rice, stir a few times, add a third cup of water, and stir constantly until the water evaporates.
- Finally, add ½ cup of water. Stir constantly until the water evaporates. Taste it, and if the rice is not tender and creamy, add ½ cup of water, and continue cooking while constantly stirring. Adjust the salt and pepper in this step if necessary.
- Remove from the heat, add finely grated Parmigiano Reggiano or parmesan cheese, and stir until melted and combined.
Notes
- You can substitute water for the allium-free chicken or vegetable broth if you prefer. Just make sure it is allium-free.
- GERD: I do not recommend using stock or broth instead of water.
- Low Cholesterol Diet: If you have problems with high cholesterol, substitute parmesan with a tablespoon of ricotta or cottage cheese. When you finish cooking, remove it from the stove, and mix a spoonful of ricotta or cottage cheese into the risotto.
- LOW FODMAP: According to new research, cauliflower is considered low FODMAP at the ¾ cup amount per serving. In this recipe, there is ½ cup of cauliflower per serving, so it is a perfectly safe low FODMAP recipe.
- Gallstones: Cauliflower florets are good for the gallstone diet in moderate amounts. When making this risotto recipe, I recommend substituting parmesan with a tablespoon of ricotta or cottage cheese. When you finish cooking, remove it from the stove, and mix a spoonful of ricotta or cottage cheese into the risotto.
Need more recipe ideas?
Check out these recipes:
- No Onion Mushroom Risotto
- Tasty No Onion Broccoli Risotto
- Allium-free Cauliflower Casserole
- Healthy Meatball Salad
- Pork Chops With Tasty Blueberry Sauce
If you need more recipes, check out my meal plan! There you will find 20 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals!
