Middle Eastern · snack, side
Roasted Cauliflower Hummus with Pine Nuts
Video by Low Carb Love on YouTube · Open on YouTube
- Keto (6.9 g net carbs a serve)
- Vegan
- Gluten-free ingredients
Contains: Tree nuts, Sesame. Check labels on stock, sauces and spice mixes.
A chickpea-free hummus made from roasted cauliflower, tahini and olive oil: about 7 g of net carbs a serve, rich in vitamin C and vitamin K, and vegan.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 13
Method
Tap a time to watch that step in the video.
- Heat the oven to 200 °C (400 °F) and line a baking sheet with baking paper. 0:35
- Spread the cauliflower florets on the tray, coat them lightly with some of the oil and season with a little of the salt and some pepper. Roast for 10–15 minutes until tender and starting to colour. 0:40
- Tip the hot cauliflower into a high-powered blender or food processor with the lemon juice, tahini, toasted pine nuts, garlic, cumin and the rest of the salt. 1:53
- Blend, drizzling in the remaining oil, then add water a spoonful at a time until silky and smooth. Taste and adjust the salt and lemon. 2:40
- Spread in a bowl, swirl the top and finish with extra pine nuts, parsley and a pinch of paprika. Serve with cucumber or other raw vegetables; keeps up to a week in the fridge. 3:09
Tip. Frozen or pre-cut cauliflower works too, and a little almond milk can replace the water. Make a batch on Sunday and snack on it all week with cucumber, capsicum or celery sticks.
The method is a summary in our words — the video shows every step.
One portion (about ⅔ cup) gives you 1 of 6
Where the energy comes from one serve
- Net carbs 13%
- Protein 10%
- Fat 77%
Fits keto: 6.9 g net carbs a serve, with 77% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High80%
72 mg a serve, mostly from cauliflower (94%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High35%
41 µg a serve, mostly from cauliflower (52%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High24%
94 µg a serve, mostly from cauliflower (85%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 Source17%
0.3 mg a serve, mostly from cauliflower (87%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source13%
2 mg a serve, mostly from olive oil (64%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source12%
1.3 mg a serve, mostly from tahini (36%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source11%
520 mg a serve, mostly from cauliflower (81%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source11%
2 mg a serve, mostly from tahini (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source11%
47 mg a serve, mostly from cauliflower (45%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source11%
0.2 g a serve, mostly from olive oil (40%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 5
Selenium8%
4.5 µg a serve, mostly from tahini (77%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium6%
80 mg a serve, mostly from tahini (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A1%
5.3 µg a serve, mostly from parsley (52%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Lebanese Baba GanoushMiddle Eastern · 102 kcal · 2.5 g protein
Easy Creamy HummusMiddle Eastern · 130 kcal · 4 g protein
Mutabbal Shawandar (Roasted Beetroot and Tahini Dip)Middle Eastern · 149 kcal · 4.3 g protein
Muhammara (Syrian Red Pepper and Walnut Dip)Middle Eastern · 200 kcal · 3.4 g protein
Labneh Balls with Za'atar or Aleppo Pepper in OilMiddle Eastern · 81 kcal · 3.7 g protein
Lebanese Vegetarian Stuffed Grape LeavesMiddle Eastern · 276 kcal · 4.1 g protein
Recipe and video by Low Carb Love; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.