Canada’s food guide

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 minutes
Cook Time:  45 minutes
Serves: 6

  • 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
  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.


Recipe developed by Indigenous Chef David Wolfman for PHAC and Health Canada. For more recipes by Chef Wolfman, see Nutrition North Canada.

Categories
Freezer-friendly
Kid-friendly
Vegetarian