This Roasted Cauliflower Hummus Recipe looks like classic hummus, tastes like your favorite hummus too….but there aren’t any beans! Roasted cauliflower is mixed up with all the regular hummus fixings like tahini, garlic and lemon for an irresistible vegan dip that’s low in carbs and calories and big on taste.
This post has been updated from the original posted August 7, 2019.
Roasted Cauliflower Hummus is low in carbs and high in nutrition, big on flavor yet low in calories….an ideal choice if you’re a foodie with health goals. I love this hummus recipe without beans. It’s got all the texture of a hummus dip, plus plenty of taste from roasted garlic…it’s lighter than hummus…but still satisfying and delicious.
Ingredients and Substitutions
This roasted cauliflower hummus has most of the same ingredients you would find in traditional hummus.….minus the beans….which is why it tastes just like hummus.
- Cauliflower: high in fiber, B-Vitamins, antioxidants and phytonutrients. You could use parsnips as a substitute, but they will take a bit longer to roast until tender.
- Tahini: a good source of protein, calcium, B-Vitamins and healthy fats like Omega 3s
- Lemon Juice: Brightens and enhances all the other flavors.
- Garlic: The roasted garlic adds so much flavor…I wouldn’t skip it.
- Spices: Turmeric, cumin, black pepper. Just enough for flavor, color and the anti-inflammatory benefits of turmeric.
- Olive oil: You can dry roast the cauliflower, or spray on a bit of water to help the spices stick, and you may need to add a bit of water to the final product for added creaminess.
How to Roast Cauliflower for Hummus
- Cut cauliflower into florets.
- Leave skins on garlic and add them to the baking tray.
- Drizzle on olive oil and spices. Toss well.
- Roast in preheated 400 degree oven for about 25 minutes until tender.
Roasting the garlic in the skin protects the flesh from burning and makes it easy to squeeze out and into the recipe. Garlic is known to have many medicinal properties including antibacterial, anti-fungal. Garlic also contains antioxidants that protect against cell damage and aging. Many can’t tolerate raw garlic, it triggers acid reflux…but roasted garlic often doesn’t cause heartburn and the side effects of acid reflux.
A simple swap from chick peas to cauliflower means lower carbs and lower calories—but the same great texture and taste. Roasted Cauliflower Hummus is simple to make. Roast the garlic and cauliflower with spices. Add to food processor with remaining ingredients and bam…done. I add water, one Tablespoon at a time until the consistency is just what I like.
What can you do with Roasted Cauliflower Hummus?
This recipe is so versatile, much like regular hummus. It is a great choice for a healthy dip, as part of a crudites platter. I like to spread hummus on a wrap (lettuce works well too) and load it with veggies or leftovers and roll it into a burrito…..perfect for the beach or a packed lunch for work or school. It’s a great addition to healthy baked falafel…don’t forget the pickled onions!! Low-carb cauliflower hummus is also an awesome spread on pizza, when you don’t want the traditional red sauce. A slice of toast with this plus fresh sliced tomatoes….heavenly. I even like this hummus inside of an omelet instead of cheese. Like I said, a batch of this will get you through a weekend in so many ways….plus it’s low-carb, and compliant for gluten-free, grain-free, keto, paleo and whole30—so all your friends can enjoy how yummy it is.
Roasted Cauliflower Hummus
- 1 head cauliflower
- 4 cloves garlic skins on
- 2 tblsp extra virgin olive oil
- 1 teaspoon coarse sea salt divided
- ½ teaspoon turmeric
- ½ teaspoon cumin
- ½ teaspoon ground black pepper
- ½ cup tahini
- ¼ cup lemon juice
- 2 tablespoon water
- Preheat oven to 400 degrees
- Cut cauliflower into florets. Place on rimmed baking sheet along with garlic cloves with their skins still on. Drizzle with oil, half the salt and remaining spices. Toss to evenly coat. Roast for 25-30 minutes, until cauliflower is tender when pierced with a fork.
- Put roasted cauliflower plus tahini, lemon juice and water in bowl of food processor. Squeeze pulp form roasted garlic out of skins and into processor. Process until smooth and creamy, scraping down sides a few times.
- If hummus is too thick, add additional water, one tablespoon at a time and process again.
- Taste for seasoning, adding additional lemon or a pinch of red pepper flakes as desired.