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Creamy Cruciferous Risotto

April 26, 2010

Cruciferous vegetables have powerful plant nutrients that greatly enhance our immune system! This high-fiber dish has many spices adding much flavor to this risotto.


Makes 4 servings

For a variation of this delicious risotto, try substituting broccoli for the Brussels sprouts.

  •  1 cup dry brown rice
  • 1/2 onion, chopped
  • 3 garlic cloves, sliced
  • 2 cups Brussels sprouts (cut in half)
  • 1/3 head green cabbage, sliced wide
  • 1 1/2 cups vegetable broth, divided
  • 1/4 cup nutritional yeast
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cinnamon
  • 1 tablespoon soy sauce
  • 1/2 teaspoon cayenne pepper or Cajun seasoning

Cook rice according package directions. Set aside.

In a skillet over medium heat, sauté onion and garlic in water or broth for 3 minutes.

Add Brussels sprouts, cabbage, and 1/2 cup broth to the skillet. Cover and let cook for 5 minutes, or until vegetables are tender.

Mix remaining 1 cup broth, nutritional yeast, black pepper, cinnamon, soy sauce, and cayenne pepper or Cajun seasoning in a small bowl and pour over vegetables. Continue cooking and stir until yeast thickens.

Add cooked rice, stir, and cover. Turn heat to low and let simmer for 5 minutes. Enjoy!

 Nutrition Information

Per serving (1/4 of recipe):

256 calories

2.2 g fat

0.4 g saturated fat

7.4% calories from fat

0 mg cholesterol

11.3 g protein

50.8 g carbohydrate

5.7 g sugar

10.5 g fiber

604 mg sodium

88 mg calcium

2 mg iron

57.9 mg vitamin C

393 mcg beta-carotene

0.4 mg vitamin E

Recipe from Katherine Lawrence, owner of