Low-carb hummus made with cauliflower. The key is to roast it to bring out its depth. With the richness of almond butter, this healthy dip provides vitamin C, dietary fiber, and potassium. It pairs perfectly with vegetable sticks and whole-grain bread. If you have a nut allergy, you can substitute tahini or sunflower seed butter.
About This Recipe
Cauliflower hummus is lower in carbohydrates than traditional hummus made with chickpeas, making it perfect when you want to get plenty of vegetables. We created this recipe aiming for a "light yet satisfying snack." Roasting brings out its aroma and sweetness, and with the rich flavor of almond butter, it becomes a dish suitable for both snacks and appetizers. When we actually made it, we found it to be easier than expected, with a deep flavor that was satisfying even with just vegetables.Ingredients (2-3 servings)
- Cauliflower (cut into florets) 400g
- Coconut oil (or ghee) 1 tbsp
- Sea salt 1/2 tsp
- Black pepper (coarsely ground) 1/2 tsp
- Almond butter (unsweetened) 1 tbsp
- Lemon juice 1 tbsp
- Garlic 1/2 clove (or garlic powder 1/2 tsp)
- Cumin powder 1/2 tsp
- Paprika powder (or smoked paprika) 1/2 tsp
- Olive oil 1 tbsp (for finishing)
- Water or steaming liquid (for adjusting smoothness) 1-3 tbsp
- Cayenne pepper (optional) a pinch
- Coriander (for garnish, optional) appropriate amount
Instructions
- Preheat oven to 220℃. Line a baking sheet with parchment paper.
- Cut cauliflower into florets, toss with coconut oil, sea salt, and black pepper in a bowl. Spread on the baking sheet and roast for about 20-25 minutes until tender and lightly browned at the edges.
- Let the roasted cauliflower cool slightly (it will be smoother if processed while still warm), then transfer to a food processor or blender.
- Add almond butter, lemon juice, garlic, cumin, and paprika, and blend until smooth. If it's too thick, add water or steaming liquid 1 tablespoon at a time to adjust to your desired consistency.
- Taste and adjust seasoning with salt and pepper. Serve in a bowl, drizzle with olive oil, and sprinkle with cayenne pepper or chopped coriander.
- Enjoy with carrot, cucumber, or bell pepper sticks, whole-grain crackers, or pita bread.
Nutrition & Health Points
Cauliflower is a low-carb vegetable rich in vitamin C, potassium, and dietary fiber. Since vitamin C loss is relatively small even when heated, this recipe, which uses roasted cauliflower, allows you to enjoy its nutrients without losing them. Almond butter and olive oil provide good unsaturated fatty acids, increasing satiety. Aromatic compounds in cumin and garlic are expected to aid digestion and have antioxidant effects. While the protein content is not as high as chickpea hummus, combining it with nuts and vegetables makes for a well-balanced light meal.Arrangement Tips
- Nut allergy: Replace almond butter with tahini (sesame paste) or sunflower seed butter.
- Spicy: Add harissa or chili flakes for an extra kick.
- Roasted red pepper: Adding roasted red bell pepper increases sweetness and color.
- Japanese style: Adding 1 teaspoon of miso enhances umami and pairs well with rice and Japanese vegetables.
- For texture lovers: Instead of making it completely smooth, mix in coarsely chopped roasted cauliflower at the end to retain some texture.