Can hummus get lighter and healthier? Yes, it definitely can! Cauliflower takes over from chickpeas as the main ingredient in this Roasted Cauliflower Hummus Recipe. Lots of nutrients and less calories. Vegan, gluten-free and low carb, this vitamin-loaded cauliflower dip rocks!
What Is Cauliflower Hummus?
The other day I was looking in the fridge for something I could use in hummus. And I heard an eager scream coming right from the fridge: “Take me!” It was a head of lovely cauliflower looking at me. I love cauliflower as much as I love hummus. So I thought, why not making hummus with cauliflower? Believe it or not, cauliflower is a great substitute for chickpeas.
Unlike hundreds of hummus recipes out there, this one doesn’t contain any beans. The main ingredient here is cauliflower. The other ingredients are almost the same as the ingredients we need for an Authentic Hummus Dip Recipe.
If you are following this blog for some time, you already know my love for hummus. I can have it every single day. Tons of it at one sitting! It is delicious and very healthy. Plus, it is so easy to make. That’s why hummus is one of the most frequently made food at our home.
However, since I make it quite often, I try to add a little twist each time we have hummus. I want to give the impression to the folks at home and to my friends that I make a different dish every time I cook. It’s important to keep my reputation as a creative chef. Right? I’ve already tried different variations of hummus like Beetroot Hummus Recipe and Hummus Recipe With Pumpkin, which are indeed a combination of regular hummus and a vegetable. This recipe, on the other hand, is completely different from them. It has no chickpeas at all and contains a few herbs in the hummus mixture itself.
How To Make
Our Curried Cauliflower Salad is an inspiration to this healthy hummus recipe. Although you can easily steam cauliflower florets to make a dip like this, roasting them definitely takes it to a next level with the rich and smoky flavor. So it is worth that little effort and patience.
This roasted cauliflower hummus recipe has two very easy steps.
First, roast cauliflower florets. Place the cauliflower florets on a baking sheet lined with parchment in a single layer. Drizzle olive oil over them and sprinkle salt. Stir with a spoon so that all the florets are evenly coated. Roast at 425F for 25 minutes or until tender. Let them cool.
Second, make hummus. Making homemade hummus is too easy and fast. Put the roasted and cooled cauliflower florets along with parsley, tahini, lemon juice, water, cumin and garlic into your food processor. If you want a hummus with even less calories, you can leave tahini out and end up with something like our Hummus Without Tahini. Adding a little Greek yogurt would be a good substitute for tahini in this recipe.
After you put all these ingredients together, blend until smooth. If it is too thick for you, add extra water. One tablespoon at a time. I always taste my hummus to see if the seasoning is alright before pouring it on a plate and make adjustments if needed.
Finally, make the topping. You can get as creative as you want here. After you transfer the hummus into a bowl, drizzle a little olive oil over it. Then you can garnish it with any herbs, nuts or/and spices you like. I usually go for parsley or purslane. But you can try other herbs like fresh dill or green onions. Some nuts like pistachio or walnuts are great additions too.
Is This Recipe Healthy?
Cauliflower taste is not so dominant in this hummus recipe. Since it has garlic, tahini and lemon, it still has a lot of taste from regular hummus. Oh and I must tell you that all the ingredients in this recipe besides cauliflower are good for you. There is nothing unhealthy here.
This alternative hummus is not as rich in proteins as classical hummus. But sometimes we want to eat a lot without caring about the calories. Lower in carbs, this recipe can be a delicious variation for times like this. Also, cauliflower gives hummus a very creamy texture. It melts in your mouth. Yummy!
How To Store
Keep it in the refrigerator. This hummus will keep up to 4 days. When I store hummus, I always keep it in an airtight container so that it won’t go bad quickly. Plus, the refrigerator won’t smell bad despite the garlic in hummus.
Also, you can freeze it if you like. You should freeze this dip as soon as you make it to have the best taste when thawed. It can stay in the freezer even 4 months but the earlier you eat it, the better the taste and texture will be.
Hummus needs to be frozen in a freezer-safe container. Make sure it is not filled up too much as it might expand while freezing. When you want to eat it, take it out of the freezer and thaw it in the refrigerator one day before you consume it.
Make sure you consume all the hummus you thaw in one week. If you re-freeze the thawed food, it won’t be very healthy as it makes the risk of contamination higher.
What To Do With The Leftovers
Cauliflower humus makes a great sandwich spread. I usually have the leftover humus as spread in my sandwich for lunch next day. Sometimes I also spread it on a toast bread as an afternoon snack.
It is also a good idea to eat it as a side dish for dinner next day. Just use different toppings and change the snacks you serve with it.
What To Serve With
What you can serve with it can change from freshening celery ribs, cucumber or carrot sticks to pita bread, chips or crackers. It completely depends on your diet and what you feel like eating. I usually feel like dipping one hundred raffle chips in it but end up with dipping celery ribs instead not to have a guilty conscience afterwards J
Go ahead and try the recipe! I promise it will be one of your trump cards on the table.
More Cauliflower Recipes
- Cauliflower Rice Recipe
- Vegan Cauliflower Bake
- Roasted Cauliflower Salad With Lentils
- Loaded Cauliflower Casserole
- Tangy Raw Cauliflower Salad
- Sumac Roasted Cauliflower
More Hummus Recipes
As always: If you make this recipe, let us know what you think by rating it and leaving a comment below. And post a pic on Instagram too—tag @give_recipe so we can see!
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Roasted Cauliflower Hummus
Hummus with cauliflower. No chickpeas in this recipe. As yummy as your regular hummus dip.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 1x
- Category: Snack
- Method: Baking
- Cuisine: American
- Diet: Vegan
- 1 pound cauliflower, cut into florets
- 3 tablespoons olive oil
- 1 teaspoon salt
- 1 tablespoon parsley, finely chopped
- 1 green onion, finely chopped
- ¼ cup tahini
- 2 tablespoons lemon juice, fleshly squeezed
- 1 tablespoon water, use more if needed
- ¼ teaspoon cumin
- 1 clove garlic
Extra virgin olive oil, pistachios, herbs
To Roast Cauliflower Florets:
Preheat oven to 420F. Line a baking sheet with parchment paper.
Place the cauliflower florets on it in a single layer.
Drizzle olive oil over them and sprinkle salt. Stir with a spoon so that all the florets are evenly coated.
Roast for 25 minutes or until tender. Let them cool.
To Make Hummus:
Put the roasted and cooled cauliflower florets along with parsley, tahini, lemon juice, water, cumin and garlic into your food processor. Blend until smooth.
Add extra water if it is too thick for you.
Taste and adjust seasoning if needed.
Transfer the hummus into a bowl and drizzle a little olive oil over it. Garnish with pistachio and herbs.
- Serving Size:
- Calories: 212
- Sugar: 2.5 g
- Sodium: 623.4 mg
- Fat: 18.8 g
- Carbohydrates: 10 g
- Protein: 5 g
- Cholesterol: 0 mg
Keywords: cauliflower hummus, low carb hummus, cauliflower dip, hummus with cauliflower
This sounds delicious! I thought there would be some kind of bean in it. You surprised me!
This look delicious! It would great for a party too!
Thank you Liz! It's definitely a hit at parties.