This recipe has a secret ingredient: cauliflower. Substituting steamed cauliflower for some of the beans in this dip reduces the total calories and also amps up nutritional value with vitamins C and K. Cauliflower is great to substitute in mashed potato recipes, soups and even macaroni and cheese.
Recipe courtesy of Bobby Deen
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Lighter Hummus
Total:
40 min
Prep:
10 min
Inactive:
20 min
Cook:
10 min
Yield:
10 servings (makes 3 cups)
Level:
Easy

Nutrition Info

Healthy
Total:
40 min
Prep:
10 min
Inactive:
20 min
Cook:
10 min
Yield:
10 servings (makes 3 cups)
Level:
Easy

Nutrition Info

Healthy

Ingredients

  • 1 small head cauliflower, cored and cut into florets (about 3 cups)
  • One 15-ounce can chickpeas, rinsed and drained
  • 3 tablespoons tahini
  • 1 tablespoon extra-virgin olive oil
  • 1 clove garlic
  • 1/2 teaspoon ground cumin
  • Kosher salt and freshly ground black pepper
  • Raw vegetables, such as carrots, celery and bell peppers, for dipping

Directions

Add the cauliflower to a steamer basket and place inside a saucepan with 1 inch of water. Bring to a boil, cover and cook until fully tender, about 6 minutes. Remove the cauliflower from the steamer and cool.

Add the cauliflower, chickpeas, tahini, oil, garlic, cumin and salt and pepper to taste to a blender and blend until smooth. Add 1/4 cup water to thin it out, if necessary. Serve with raw vegetables.

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