This cauliflower hummus combines roasted cauliflower, tahini and a touch of apple cider vinegar. It's perfect with crackers, crudites or other dishes as an appetizer, for a light lunch or as picnic food. This hummus without chickpeas is vegan, gluten-free and low histamine.
Coming up with hummus-like recipes is something I love to do. While I love the taste of regular hummus, it doesn't work for me (those dang chickpeas!), so my beetroot hummus and zucchini baba ganoush are on repeat instead and equally delicious!
This hummus is a very simple recipe and I think tastes as close to the real thing as you can get without chickpeas. I hope it becomes a favourite of yours too!
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Why you'll love this recipe
- Full of flavour. Roasting the cauliflower really brings out the flavour and it combines so well with the garlic and tahini.
- Hummus without chickpeas. If chickpeas don't work for you then this is the perfect swap!
- Easy to make. No difficult steps, this is a very simple recipe.
- Cauliflower - the main ingredient and swap for the traditional chickpeas of hummus.
- Tahini - gives great flavour and makes it so creamy in texture.
- Extra virgin olive oil - for flavour and also helps the creamy texture.
- Garlic and sweet paprika - both give a hint of spice to this cauliflower hummus.
- Salt - to season.
Variations to the recipe
See below for whether to roast or not the cauliflower for this recipe.
You can change up the sweet paprika for other spices, or fresh herbs, if you fancy a change.
Step by step instructions
This vegan cauliflower hummus recipe has two versions. Personally I find the first version to give a more flavourful hummus, but if time is tight the second version is so good too! The process shots below are for the first version.
- Roast the cauliflower first, which gives a greater depth of flavour and works so well with the other ingredients to make hummus. Simply slice and drizzle with olive oil and roast until fork tender.
- Once cooled, combine the cauliflower with the other ingredients in a blender.
- Blend to a thick hummus, adding a touch more olive oil or water if too thick, to preference.
The other version is to skip roasting the cauliflower and steam or boil it instead to get a soft texture. It doesn't have the same flavour, but I've done it this way many times and it tastes good to me! Then simply add all your ingredients to a Nutribullet or food processor and pulse blend to get the consistency you prefer. Personally I like it a little chunky.
- Food processor or blender such as a Nutribullet.
- Wooden spoon (to scrape down the sides of the blender, if required).
As an appetizer this hummus works really well with my seed crackers or crudites of sliced carrots, celery and bell peppers. It's also great in a salad, or with a baked potato.
I'm always on the hunt for crackers that have as 'good' ingredients as possible, and the best ones I have found are the Rude Health spelt oaty crackers and the Rude Health oaty crackers. I'm fine with them, but have a check of ingredients to see if they would work for you.
Other appetizers to enjoy
Dips and little bites to enjoy as appetizers or snacks.
Cauliflower hummus (without chickpeas)
- 2 cups cauliflower cut into large pieces
- 2 tablespoon tahini
- 1.5 tablespoon extra virgin olive oil
- 0.5 garlic cloves optional
- 1 teaspoon apple cider vinegar or white distilled vinegar optional
- pinch pink himalayan salt
- pinch turmeric or sweet paprika
- Preheat the oven to 200C and line a baking tray with parchment paper.
- When the oven is at temperature, drizzle about half a tablespoon of olive oil over the cauliflower and roast for 25-30 minutes or until cooked through.
- Once the cauliflower has cooled, add to a blender alongside the other ingredients except the turmeric or sweet paprika. Blend until you have the consistency you like.
- Serve in a dish with a sprinkle of turmeric or sweet paprika, and enjoy with crackers, crudites or other dishes.
- Keep an eye on the cauliflower in the last ten minutes of cook time. The time required will vary slightly depending upon how small the florets are.
- Add more olive oil or water if the hummus comes out too thick for your preference.
- If you prefer to stick to foods rated 0 on the SIGHI list, then swap out apple cider vinegar for white distilled vinegar. Or you can omit the vinegar.
- The garlic can also be omitted if you prefer it without.
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamineAl ingredients in this cauliflower hummus score 0 on the SIGHI list, with the exception of:
- tahini (sesame seeds), which score 1.
- apple cider vinegar, which scores 1.
- garlic, which scores 1.