Smoky Cheddar Roasted Cauliflower Hummus

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Smoky Cheddar Roasted Cauliflower Hummus is a smooth and creamy healthy dip recipe with tons of protein and fiber, and even some extra vegetables snuck in there. Serve with veggies, chips, or pita for an appetizer or snack that’s naturally gluten-free and vegetarian.

 Disclaimer: This post was written on behalf of Good Health® and BlogHer. As always, all opinions are my own

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Smoky Cheddar Roasted Cauliflower Hummus

You’ve seen The Bug’s Lunchbox on Facebook and Instagram, right? Well if you haven’t, here’s a quick rundown. I pack my kid’s lunch and snap a fast photo everyday. I don’t style the food, use my fancy camera, and edit the photos. I just point my iPhone and click. It’s not museum-worthy art with veggies carved into animals, fruit slices cut into flowers, and sandwiches that are cut into hearts. But I do try to keep changing things up and make it healthy and interesting.

People ask me how I come up with all the ideas, but my basic plan is that I have no plan. I open the fridge, see what we have, and concoct something. Yes, I keep basics around, such as fresh and dried fruit, veggies, Greek yogurt for mixing with some fruit or to make dips like my Greek Yogurt Ranch Dip, cheese, nut or sunflower seed butter, whole grain tortillas, and then even things like bags of freeze dried fruit and applesauce pouches when I am in a pinch and don’t have much time. But it’s not surprising to see leftover Spinach Tomato Feta Frittata show up in there, and nine times out of ten he happily devours it.

The Bug starts Kindergarten in September, and I’m not afraid about him fitting in with his classmates or keeping up with the schoolwork. I’m most concerned about lunch. You see, he used to finish off pretty much anything I put in there. But this year he has already requested specific things a couple of times – tuna on one occasion and blue cheese dip for his carrots on another – and then not eaten them because he said they smelled funny. Hmmm…

I have told him that when the new school year starts, we can look at the lunch menu and he can buy lunch once a week – I think that’s a fun thing for a kid, and it sticks to my philosophy on balance. But I also have to be ready to prepare lunches the rest of the week that don’t have to be heated up, since that won’t be an option anymore, or get tossed in the trash because maybe it’s a bit different than what some of his classmates have in their lunch boxes. You see, my kid gets HANGRY, and I can’t let that happen when he has the rest of the afternoon in the classroom! So I’m always packing his lunchbox with homemade energy bars, chicken salads, and dips like this…

This Smoky Cheddar and Roasted Cauliflower Hummus is super tasty!

It’s an easy way to pack a lunch that’s high in fiber and protein, and the kids will love it because it’s got that cheesy deliciousness. My boys were happy to have this dip on their veggies, and I even spread it on some flatbread for a vegetarian sandwich. This isn’t healthy food to them – it’s just yummy food that they enjoy eating!

And while I’m all about getting my kids to eat and enjoy veggies in their original form (you do see those carrots and cucumbers and peppers and tomatoes that we used for dipping), I always feel like it never hurts to squeeze in a little extra plant-power, though I’m always honest with my kids when I do that. So after we enjoyed some roasted cauliflower for dinner, I blended the leftovers into the hummus, which added to the to the smooth texture without needing to add a ton of oil, plus accented the smoky flavor of the smoked paprika and cumin. I made sure it wasn’t too smoky, though, but you can always feel free to add more.

You can sneak other veggies into your hummus too…

• Maple Walnut Sweet Potato Hummus
• Spinach Parmesan White Bean Dip
• Cumin Lime Pumpkin Black Bean Hummus
• Roasted Broccoli Cheddar Cheese Hummus

You can also try Carrot Hummus from Garnish with Lemon. For some more green goodness, try Spinach Artichoke Hummus from Shugary Sweets. Or brighten things up with Roasted Red Pepper Hummus from Your Home Based Mom.

Here’s a few things you might need…
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Check out this Smoky Cheddar and Roasted Cauliflower Hummus recipe…

4.9 from 13 votes

Smoky Cheddar and Roasted Cauliflower Hummus

A smooth and creamy healthy dip with tons of protein and fiber, and even some extra veggies.

Prep: 10 minutes mins

Total: 10 minutes mins

Servings: 8

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Ingredients

• 15 oz chickpeas rinsed and drained, reserving some of the liquid in case it is needed
• 1 cup roasted cauliflower
• 1 cup shredded sharp cheddar cheese
• 3/4 teaspoon smoked paprika or more, if you want a smokier flavor
• 1/4 teaspoon cumin
• 1 Tablespoon olive oil
• 1-2 Tablespoons reserved bean liquid if needed
• salt and pepper to taste

Instructions

• Combine the chickpeas, cheese, cauliflower, paprika, cumin, and olive oil in a food processor or blender, and blend until smooth and cream, adding a bit of the reserved bean liquid (or additional olive oil), if needed to achieve your desired texture.
• Store in the refrigerator until serving.
• Serve with vegetable, chips, and/or pita for dipping.

Nutrition Facts

Smoky Cheddar and Roasted Cauliflower Hummus

Amount Per Serving (1 g)

Calories 123 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 3g15%

Cholesterol 14mg5%

Sodium 239mg10%

Potassium 130mg4%

Carbohydrates 8g3%

Fiber 2g8%

Protein 6g12%

Vitamin A 240IU5%

Vitamin C 6.4mg8%

Calcium 123mg12%

Iron 0.9mg5%

* Percent Daily Values are based on a 2000 calorie diet.

Author: Brianne @ Cupcakes & Kale Chips

Course: Condiment, Dip

Cuisine: American

Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.

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