Cauliflower No-Bean Hummus

Staff Writer
Cauliflower No-Bean Hummus
Cauliflower No-Bean Hummus
Amie Valpone

Cauliflower No-Bean Hummus

Yes, it’s the small things that matter and that make you feel so good. I went out and bought four cauliflowers, steamed 'em, and mashed 'em up into my own hummus creation. I leave you with my famous, life-changing, bean-free dip that has changed my life.

Click here to see Gluten-Free Recipes That Actually Taste Good.

9
Servings
162
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 cup water
  • 1 head cauliflower, preferably organic, cut into florets
  • 1 cup chopped Vidalia onion
  • 1 clove garlic, minced
  • 1 cup finely chopped cilantro
  • 2 tablespoons freshly squeezed lemon juice
  • 1 cup cashews
  • 1/4 teaspoon sea salt
  • 1/6 teaspoon freshly ground black pepper

Directions

Place a steamer basket in a medium-sized pot and fill with the water. Bring to a boil over high heat. Place the cauliflower in the steamer basket, cover with a lid and steam until soft, about 5 minutes.

Combine all of the ingredients in the bowl of a food processor and pulse until the mixture forms a creamy consistency. Transfer to a serving bowl. Enjoy!

Cauliflower Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Cauliflower Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Nutritional Facts

Total Fat
11g
17%
Sugar
4g
N/A
Saturated Fat
2g
10%
Protein
6g
12%
Carbs
12g
4%
Vitamin A
6µg
1%
Vitamin B6
0.2mg
12.3%
Vitamin C
32mg
53%
Vitamin E
0.3mg
1.6%
Vitamin K
23µg
29%
Calcium
29mg
3%
Fiber
2g
9%
Folate (food)
46µg
N/A
Folate equivalent (total)
42µg
11%
Iron
2mg
11%
Magnesium
85mg
21%
Monounsaturated
6g
N/A
Niacin (B3)
0.6mg
3.1%
Phosphorus
182mg
26%
Polyunsaturated
2g
N/A
Potassium
381mg
11%
Sodium
77mg
3%
Thiamin (B1)
0.1mg
9.8%
Zinc
2mg
11%

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