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Pumpkin Cauliflower Rice Risotto

Course Side Dish
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 179 kcal
Author Natalie Rizzo, MS, RD


  • 2 tablespoon butter
  • 1/2 cup chopped onions
  • 4 cups cauliflower rice
  • 1 cup unsweetened canned pumpkin puree
  • 1/8 teaspoon salt
  • 16 ounces vegetable stock
  • 1/2 cup shredded parmesan cheese


  1. Heat a large pot over medium heat. Add the butter to pot, then stir in onions. Cook onions until translucent (about 2-3 minutes).

  2. Add the cauliflower rice, pumpkin puree and salt to the pot and cook for 2-3 minutes.

  3. Add one quarter (4 ounces) of vegetable stock to the pot and bring to a low low boil. Cook for 5 minutes or until the liquid starts to reduce. Stir frequently.
  4. Repeat this process three more times or until all of the liquid has been added to the pot. The final sauce should be creamy.
  5. Turn off the heat and stir in the parmesan cheese.
Nutrition Facts
Pumpkin Cauliflower Rice Risotto
Amount Per Serving
Calories 179 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 6g38%
Cholesterol 26mg9%
Sodium 819mg36%
Potassium 649mg19%
Carbohydrates 17g6%
Fiber 5g21%
Sugar 7g8%
Protein 9g18%
Vitamin A 10057IU201%
Vitamin C 81mg98%
Calcium 194mg19%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.