Cauliflower Hummus is so delicious!
Cauliflower Hummus is just as creamy, delicious, and flavorful as the regular kind but this version cuts calories by subbing in a bit of tasty cauliflower.
Like any other hummus, this is fantastic with chips. But it’s also great to use as a sandwich spread instead of mayo, as part of a salad dressing, as a vegetable dip.
I added some freshly cracked black pepper and crushed red pepper flakes to the top along with a small drizzle of olive oil. Minced red bell pepper or minced garlic or a sprinkle of chopped chives or parsley would also be nice.
Chop and Cook the Cauliflower
To use, cut about 12 oz fresh cauliflower into florets and steam until tender. Alternatively, use a 12-ounce bag of frozen cauliflower. Again, just steam the frozen cauliflower or even microwave until tender.
Cauliflower has a fairly bland taste and is almost unnoticeable in many dishes. 12 ounces has only about 80 calories compared to around 500 calories in a similar amount of garbanzo or other beans.
Not only that but as a member of the cruciferous family of vegetables, cauliflower has lots of health benefits, too.
10 Reasons Cauliflower is Awesome
- Contains abundant amounts of Vitamin K, which is essential for blood clotting as well as bone metabolism. Vitamin K works with Vitamin D, Magnesium, and Calcium to build and maintain bone and also to keep Calcium out of soft tissue where it doesn’t belong.
- Vitamin K also improves heart and cardiovascular health, again by keeping calcium from sticking to arterial walls.
- Has lots of fiber. Most Americans are deficient in this nutrient. Fiber is essential for good digestion and can also promote weight loss and reduce the risk of colon cancer and other ailments.
- Fiber also helps reduce inflammation and regulate the immune system.
- Very low calorie. One cup of cauliflower has only 27 calories.
- Just one cup has 2 grams of protein.
- Has a mild flavor that is versatile. Cauliflower can be used in pizza crusts, soup, stir-fries, raw in salads or with dips. It can even be added to smoothies for extra nutrition.
- Contains lots of antioxidants, including indole-3-carbinol which may reduce reproductive cancers in both men and women.
- Cauliflower also contains sulforaphane, which can help reduce the growth of some cancers.
- It contains choline, which is important in memory and overall cognitive functioning.
Oil & Tahini or Nah?
Adding oil and/or tahini to this recipe is totally up to you. I added 2 tablespoons oil and a 1/4 cup tahini to the hummus and used a teaspoon of oil to drizzle. However, this is also super delicious with no oil or tahini added at all. The calorie difference, though, if you’re paying attention to that (and not all of us are), is pretty substantial. Without oil and tahini, the entire batch has around 440 calories or 110 per serving. With the added oil and tahini the entire batch has around 1,020 calories or 255 per serving.
Cauliflower Hummus with White Beans
This recipe can also use the traditional garbanzo beans, but I used a can of cannellini beans because I like how white and creamy they are. They make a super smooth hummus. Any white bean would be nice here, though.
Cauliflower Hummus is just as creamy, delicious, and flavorful as the regular version but this version cuts calories by subbing in a bit of tasty cauliflower.
- 12 oz cauliflower florets, cooked and cooled
- 15 oz cannellini beans or other white beans
- 1/4 cup lemon juice
- 1/4 cup tahini optional
- 2 tbsp oil optional
- 1-2 cloves garlic
- pinch crushed red pepper flakes
- salt to taste
- black pepper optional, to taste
Add all ingredients to a high-speed blender and puree until very smooth and creamy. Optionally, use a regular blender or food processor.
Calories are 255 per serving withthe added tahini and oil.
Calories without added tahini and oil are 110 per serving.
Want more delicious hummus recipes? Try these!
This Lemon Caper Hummus is light, lemony, tasty, oil-free, and so easy to make. I had it on cucumbers tonight but will use it in a salad dressing tomorrow.
Dill Hummus is fresh, delicious, and so easy to make.
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This DIY Impossible Burger 2.0 recipe is easy to make at home using commonly found ingredients. It’s vegan and gluten-free, too!
This vegan butter burger is absolutely delicious. It can be made as greasy, gooey, cheesy comfort food … there’s also a healthier option without butter or oil and it’s still delicious. Both versions are simple to make using commonly available ingredients.