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Cauliflower rice with peas and mushrooms

4 servings

Cauliflower has become one of the most versatile vegetables around. It's high in fiber, contains multiple vitamins and minerals, and can even be used as a rice substitute. Buy premade cauliflower rice at your grocery store or make your own by pulsing cauliflower in a food processor. 


  • 4 cups cauliflower rice
  • 1 tablespoon olive oil
  • ½ medium onion, chopped
  • 1 garlic clove, minced
  • 1 cup mushrooms, chopped
  • 1 cup frozen peas
  • 3 tablespoons white cooking wine
  • ½ cup almond milk (can also use milk or coconut milk)
  • ½ cup vegetable broth
  • ¼ cup fresh parsley, chopped
  • ¼ cup freshly shredded parmesan cheese
  • ½ teaspoon salt pepper to taste


In large skillet on medium heat, heat olive oil, then cook onion and garlic for about three minutes over medium heat. Add mushrooms, peas and cooking wine. Cover and allow to cook for about 3–5 minutes or until soft.

Uncover, turn up heat to medium-high, and add cauliflower rice and milk. Allow to absorb, about 5–7 minutes, stirring occasionally.

Add vegetable broth, parsley, parmesan, salt and pepper. Stir completely and allow veggies to absorb liquid. Continue cooking about 5–7 minutes until you get a risotto-like consistency.


Garnish with fresh parsley and parmesan cheese, if desired.


  • 123 calories
  • 4g fat (1g saturated fat)
  • 2mg cholesterol
  • 354mg Sodium
  • 15g carbohydrate
  • 6g sugar
  • 4g fiber
  • 6g protein