HEALTHY CAULIFLOWER CHICKPEA “HUMMUS”

by Amy Renee
HEALTHY CAULIFLOWER CHICKPEA “HUMMUS”

I love hummus. I quite possibly eat it every day. Maybe even several times per day. And although hummus in itself isn’t UN-healthy, some versions are swimming in oil. Even the healthiest of extra virgin olive oil shouldn’t be consumed in mass quantity!

Therefore my fellow hummus obsessed friends…I give you this version of my classic hummus recipe. Not only does it have much less oil than most traditional versions, but I add nutrient density while simultaneously reducing the amount of calories, fat, and carbohydrates per serving by adding in one of my favorite ingredients: steamed cauliflower.

DON’T KNOCK IT UNTIL YOU TRY IT!!!

If you’re trying to lose weight, improve your health, or perhaps just get a bit more lean for bikini season, give this a try. I LOVE it. You can’t taste the cauliflower at all. As long as you have a high powered food processor or blender the result will be so incredibly smooth – ZERO cauliflower lumps GUARANTEED!!! The only thing you might notice is the faintest hint of cauliflower smell, and that isn’t apparent until it cools, so if you make it and eat it right away (e.g., if you have a big family or guests for dinner) you likely won’t notice the smell. But once it sits in the fridge you might notice a tiny hint of cauliflower smell. If it bothers you, just mix the hummus with some organic salsa, spicy sauerkraut, fresh avocado, or leftover roasted vegetables for a brand new healthy bean dip sans the smell.


HEALTHY CAULIFLOWER CHICKPEA “HUMMUS”

Makes: 16 – 50g (about 3 1/2 tablespoons) servings

INGREDIENTS

  • 1/2 head (~250g) of cauliflower, washed and cut into florets
  • 1 15-ounce can organic chickpeas
  • 6 tablespoons (84g) organic tahini
  • 1 tablespoon (16g) organic avocado oil
  • 3/4 teaspoon fine pink Himalayan salt
  • 1/2 teaspoon granulated garlic
  • 1/4 teaspoon ground cumin
  • 1 organic lemon, juiced or about 15 drops of therapeutic grade lemon essential oil*
  • 1 cup reserved boiling water from steamed cauliflower

INSTRUCTIONS

  1. Steam the cauliflower in a steamer basket over at least 1 1/2 cups filtered water on the stove until soft. Reserve the cooking water for later.
  2. Strain the chickpeas and rinse well. Transfer to a food processor or blender.
  3. Place a small bowl on a food scale and set the tare to zero. Add the tahini and oil. Add the salt, garlic, cumin, and lemon juice or oil and set aside.
  4. Once the cauliflower is soft, transfer to the food processor (or blender) and then pour the content of the tahini/oil bowl on top. Pour about 1/2 cup of the boiling water in, cover, and blend until smooth, scraping down the sides as necessary and adding more water to get the desired consistency. I generally use about 1 cup of water, but I like a thin spread.
  5. Store the hummus in an airtight container in the fridge for up to a week.

Notes: Only use premium therapeutic essential oils in foods. Not all essential oils are safe to consume! Many of the oils you can purchase in supermarkets are not therapeutic grade. I use doTERRA lemon oil in my hummus recipes and it tastes great and is not only safe to consume, but provides several health benefits.

Nutritional Facts:

73 calories

4.5g fat

0.1g saturated fat

0g trans fat

0mg cholesterol

115mg sodium

5.4g carbohydrates

1.7g fiber

1g sugar

2.8g protein

Leave a Comment