Cauliflower and bean dip

Roasted cauliflower gives a fresh twist to this dip. Serve it with vegetables, whole grain pita or crackers for a delicious snack. 

Prep time
15 min
Cook time
45 min
Servings
6
Prep time
15 min
Cook time
45 min
Servings
6

Ingredients

  • 1 head cauliflower, cut into small florets
  • 30 mL (2 tbsp) olive oil, divided
  • 1 can (540 mL/19 oz) no salt added white kidney beans, drained and rinsed
  • 2 mL (½ tsp) garlic powder
  • 2 mL (½ tsp) paprika
  • 2 mL (½ tsp) lemon juice
  • 125 mL (½ cup) water
  • Salt and pepper to taste

Directions

  1. Preheat oven to 375 °F (190 °C).
  2. In a large bowl, combine the cauliflower and 15 mL (1 tbsp) oil. Mix well.
  3. Spread the cauliflower on a non-stick baking sheet and roast for 45 minutes or until soft, turning over halfway to keep from burning. Let cool.
  4. In a blender or food processor, blend the cauliflower, beans, garlic powder, paprika, lemon juice, water, the remaining olive oil, and salt. Mix until smooth.
  5. Transfer the dip to a serving bowl.

Tips

  • For a boost of flavour, use lower sodium vegetable broth instead of water.
  • Don’t have fresh cauliflower on hand? Try using frozen ones. Thaw first and roast for 20 minutes.
  • Little chefs can help measure out ingredients and add them to the blender. They will find it impressive to watch ingredients blend together. 
  • Chill leftover dip in an airtight container for up to 3 days in the refrigerator.  
  • Remember, a little salt goes a long way. Taste the food before adding any salt.