Caulfredo Rice Primavera!

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Caulfredo Rice Primavera 2

Caulfredo Rice Primavera!

By: Kecia’s Flavor Breakthrough!

Talk about sneaking those veggies in! This is such a healthy recipe and I am hoping very flavorful so that everyone around the table eats it up! The sauce is based on a recipe from our local grocer, Wegmans, called Cauli-Cream. I’m going to really jazz it up though to make it a total flavor breakthrough! Mixed with a healthy whole grain rice and loads of fresh veggies! Colorful, hearty and full of delicious goodness! I can’t wait to see if it is loved as much as I think it will be!

Serves 6-8



  • 2 Cups Cauliflower Florets
  • 5 Cups Water or Vegetable Broth, Divided
  • 4 Cloves Garlic, divided minced
  • 2 Tbsp. Olive Oil Divided
  • Juice from half a lemon
  • 2 Tsp. Parsley
  • Salt and pepper to taste
  • ½ Cup Shredded Parmesan Cheese Divided
  • ½ White Onion, Julienned
  • 1 Red Bell Pepper, Chopped
  • 1 Small Zucchini, Chopped
  • 1 Small Yellow Squash, Chopped
  • 1 Cup Whole Grain rice
  • 1 Cup Broccoli Florets
  • 1 Cup Spinach, Julienned


Place cauliflower 2 cloves of garlic and 3 cups vegetable broth in in a large sauce pan over medium high heat. Bring to a boil and simmer for 10 minutes or until fork tender.


Drain cauliflower.

Cooking Liquid

Reserve ½ cup of the liquid. Let stand for 15 to 20 minutes to drain. In the mean time…

Preheat oven to 375°F

Pepper and Onion

In a large sauce pan, heat 1 tbsp. Olive oil over medium heat. Add onion and bell pepper.

Ready the Rice

Cook until onion becomes slightly translucent. Add rest of garlic.  Add the rice, yellow squash, zucchini and stir. and the last 2 cups of vegetable broth.


Cover and simmer for 15 minutes, add the broccoli and continue to simmer until liquid is absorbed. Stir in the spinach and remove from heat.

Make the Sauce

While rice is simmering, finish the sauce. Place cauliflower and garlic in a bowl, add the liquid, other tablespoon of olive oil, lemon, garlic, salt and pepper. Using an immersion blender completely puree until the cauliflower is a smooth, thick sauce like consistency, stir in half the Parmesan cheese. Stir the mixture into the rice and vegetables.


Pour this all into a large casserole dish that has been sprayed with non stick spray. Top with the rest of the Parmesan and place into oven for 15 to 20 minutes or until hot and bubbly and the cheese is starting to brown.

Caulfredo Rice Primavera

Let stand a few minutes, then slice into squares.

Caulfredo Rice Primavera 3

Serve hot.

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