Cauliflower Rice (Risotto) with Pecorino Cheese
Cauliflower Rice (Risotto) with Pecorino Cheese - Creamy, crunchy and super healthy. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Cauliflower is a low-calorie low-carb substitute for rice, and is also rich in nutrients including immune-boosting vitamin C.
Those who cannot tolerate hazelnuts can simply replace them with almonds or cashews. Sunflower seeds or pumpkin seeds also give this topping great flavor.
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 100.8 μg | (34 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 652 mg | (16 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 2.3 μg | (1 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 14 ozs Feta
- 3 Tbsps Hazelnuts
- 1 carrot
- ½ Red onion
- 1 tsp olive oil
- salt
- peppers
- 22 ozs Cauliflower (1 small cauliflower)
- 1 oz Italian flat leaf parsley
- 1 tsp lemon juice
Preparation steps
Cut the cheese into four pieces and place in a casserole dish. Coarsely chop the hazelnuts. Clean, wash and roughly grate the carrot. Peel and chop the onion. Mix nuts with carrot, onion, and oil. Season with salt and pepper. Pour the mixture onto the cheese pieces and bake in a preheated oven at 400°F for 10 minutes.
Meanwhile, clean and wash the cauliflower, cut it into quarters and grate. Roughly chop the parsley leaves. Mix cauliflower with parsley, lemon juice and season with salt and pepper. Then serve the cauliflower rice with the feta cheese.
