Recipes

Appetizers

Cauliflower Hummus

This twist on hummus reduces the amount of beans with the clever use of roasted cauliflower. As part of the cruciferous vegetable family, cauliflower has loads of sulfur-containing compounds called glucosinolates, which aid in reducing inflammation. By keeping some of the beans, you retain the fiber and protein. However, if you’d like to eliminate the beans altogether, simply increase the amount of roasted cauliflower to three cups. Serve with crudité or warmed whole-wheat pita bread for a healthy appetizer or snack.

Key Nutrients: Vitamin C, molybdenum, manganese, folate, copper, fiber, phosphorus, protein, iron, zinc

Prep Time
10 minutes
Cook Time
40 minutes
Yield
6

Ingredients

  • 1 ½ cups cauliflower florets
  • 1 tsp extra virgin olive oil
  • 1 clove garlic, crushed
  • 1 cup no-salt-added canned chickpeas (garbanzo beans)
  • ¼ cup liquid from the can of chickpeas
  • 4 tablespoons fresh lemon juice
  • 1 ½ tablespoons tahini
  • ½ teaspoon salt
  • 1 tablespoons olive oil
  • Parsley for garnish

Directions

  • Preheat the oven to 400°F. Toss cauliflower with one teaspoon olive oil. Arrange cauliflower in a single layer on baking sheet and roast for 40 minutes, stirring half way, until lightly golden and soft.
  • Put garlic in a food processor and pulse until minced. Add cauliflower, chickpeas, reserved liquid, lemon juice, tahini, salt and olive oil. Process until smooth. Garnish with parsley. Serve immediately or cover and refrigerate until ready to serve.

Nutrition Facts (per serving)

  • Calories
    82
  • Total fat
    6g
  • Saturated
    1g
  • Trans fat
    0g
  • Polyunsaturated fat
    1g
  • Monounsaturated fat
    3g
  • Cholesterol 0
    mg
  • Sodium 49
    mg
  • Total Carbohydrate
    7g
  • Dietary fiber
    2g
  • Sugar
    1g
  • Protein
    3g
  • Vitamin A
    2ug
  • Calcium
    33mg
  • Iron
    1mg