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Home Recipes Appetizers & Snacks Mediterranean Cauliflower White Bean Dip Recipe

Mediterranean Cauliflower White Bean Dip Recipe

by Jennifer Debth September 24, 2018
2 Comments
5 from 1 vote
JUMP TO RECIPE
This post may contain affiliate links. Read our disclosure policy.

This Mediterranean Cauliflower White Bean Dip Recipe is like a veggie packed hummus! Roasted cauliflower is blended with white beans, olive oil, lemon juice, balsamic vinegar, and spices: salt, pepper, basil, garlic powder, onion powder, oregano, and thyme! Gluten Free. Can be vegan!

mediterranean cauliflower white bean dip on plate held

Quick Navigation
  • General
  • Making roasted cauliflower
  • Ingredients
  • Get the recipe
  • Step-by-step video
  • Frequently Asked Questions
  • Nutrition information
  • How to Store

If you love this healthy snack, you’d also like: air fryer tortilla chips, syrian hummus, and avocado pesto. 

Sounds weird.

Tastes yummy.

Mediterranean cauliflower white bean dip.

Is cauliflower not the most amazing vegetable ever?

It’s so basic in flavor, you can literally turn it into anything:

  1. Cauliflower “rice”
  2. Cauliflower pizza crust
  3. Cauliflower breadsticks
  4. Cauliflower rolls
  5. Cauliflower tots
  6. Mashed cauliflower
  7. And more!

So why not turn it into a dip?

Think hummus, but lightened up with added nutrition from the addition of cauliflower!

Quick. Easy. Healthy. Tasty.

Yes. Yes. Yes. And. Yes.

piece of pita bread with white bean dip heldThis mediterranean cauliflower white bean dip recipes starts with the BEST roasted cauliflower.

How do i make roasted cauliflower?

  1. Cut cauliflower into florets and place them onto a large bowl or tupperware container
  2. Toss with:
    • Olive oil
    • Lemon juice
    • Balsamic vinegar
    • Spices: salt, basil, garlic powder, onion powder, pepper, oregano, thyme
  3. Let marinate for at least 30 minutes, but preferably all day in the fridge while you’re at work
  4. Preheat oven to 425 degrees F and line a rimmed baking sheet with a silicone mat
  5. Dump marinated cauliflower out onto prepared sheet
  6. Bake
  7. Serve with a sprinkle of cheese (optional, omit if vegan or use a dairy free variety).
    • I love using a parmesan/romano/asiago blend

roasted cauliflower on plate aboveFrom there, you can make the bean dip!

What ingredients are in mediterranean cauliflower white bean dip?

  • One batch of the roasted cauliflower from above
  • 1 (15 oz) can great northern beans
  • Olive oil
  • Lemon juice
  • Balsamic vinegar
  • Spices: salt, pepper, basil, garlic powder, onion powder, oregano, and thyme
  • Water
  • Feta (you can omit if you’re vegan, but it’s soooo yummy)

Basically all you do is throw the ingredients into your favorite food processor and blend until smooth and creamy!

mediterranean cauliflower white bean dip on plateThat’s it!

Then you’ll chill it in the fridge until you’re ready to serve!

I love serving this with crunchy pita chips, but it would also be delicious with warm pita, veggies, or even air fryer tortilla chips!

Now. Fair warning, while this is definitely reminiscent of hummus, it’s not, so don’t be expecting hummus. Because of the cauliflower it’s not quite as rich, creamy, or smooth.

That being said, it still IS creamy and it’s full of SO much healthy deliciousness.

plate of white bean dip aboveEat up!

– Jennifer

This Mediterranean Cauliflower White Bean Dip Recipe is like a veggie packed hummus! Roasted cauliflower is blended with white beans, olive oil, lemon juice, balsamic vinegar, and spices: salt, pepper, basil, garlic powder, onion powder, oregano, and thyme! Gluten Free. Can be vegan! showmetheyummy.com #healthy #whitebeandip #roastedcauliflower #vegan #glutenfree

Mediterranean Cauliflower White Bean Dip

5 from 1 vote
This Mediterranean Cauliflower White Bean Dip Recipe is like a veggie packed hummus! Roasted cauliflower is blended with white beans, olive oil, lemon juice, balsamic vinegar, and spices: salt, pepper, basil, garlic powder, onion powder, oregano, and thyme! Gluten Free. Can be vegan!
Prep Time: 10 minutes
Cook Time: 0 minutes
Yield: 16 people
Print Pin Rate Recipe

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Ingredients

US Customary - Metric
  • 1 batch Mediterranean cauliflower
  • 1 (15 oz) can great northern beans rinsed and drained
  • 1/4 cup hot water
  • 1/4 cup olive oil
  • 1 tablespoon lemon juice
  • 1-2 tablespoons balsamic vinegar
  • 1/4 teaspoon salt plus more to taste
  • 1/4 teaspoon pepper
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 cup crumbled feta plus more for topping
  • Balsamic glaze for drizzling
  • Parsley or cilantro for topping
  • Pita chips, veggies, pita, etc. for serving

Recipe Video

Instructions

  • Place roasted cauliflower into food processor and blend until smooth.
  • Add in beans and blend again.
  • Add in water, olive oil, lemon juice, balsamic vinegar, salt, pepper, basil, garlic powder, onion powder, oregano, thyme, and feta.
  • Blend again, until smooth.
  • Place into sealed Tupperware container and chill until cold.
  • Top with more crumbled feta, balsamic glaze, and cilantro.
  • Serve with pita chips (or your choice of vessel) and enjoy!
  • Take 5 seconds to rate this recipe below. We greatly appreciate it!
Rate This Recipe
STORING
Room Temp:N/A
Refrigerator:4-5 Days
Freezer:4 Months*
Reheat:If frozen, thaw in fridge
*Storage times may vary based on temperature and conditions

Notes

*Freezing and thawing will affect flavor and texture.

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Nutrition Information

Nutrition Facts
Mediterranean Cauliflower White Bean Dip
Amount Per Serving
Calories 97 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 2mg1%
Sodium 63mg3%
Potassium 103mg3%
Carbohydrates 9g3%
Fiber 1g4%
Protein 3g6%
Vitamin A 10IU0%
Vitamin C 0.7mg1%
Calcium 30mg3%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

*Note: Nutrition information is estimated and varies based on products used.

Keywords: easy, great northern beans, healthy
Enjoy this recipe?
Tag @showmetheyummy on Instagram and hashtag it #showmetheyummy
Course: Snacks, Side Dishes, and Appetizers
Cuisine: American

Filed Under: Appetizers & Snacks, Gluten Free, Healthy, Recipes, Vegan, Vegetarian

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    All Comments 0 Questions 0 Reviews
  1. Bryan

    September 24, 2018 at 4:31 pm

    5 stars I think your recommendation of cauliflower tots is pretty great! I’ll definitely have to try this recipe out now
    Reply
    • Jennifer @ Show Me the Yummy

      September 25, 2018 at 6:20 am

      Hope you enjoy!!

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Trevor and Jennifer HeadshotWe're Trevor and Jennifer, we live in Raleigh, North Carolina with our 70lb lap dog, Teddy. We love food and together, we are on a mission to find all things YUMMY!
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