Healthy Cauliflower, Garlic & Lentil Dip Recipe

1 mins to read

This recipe blends spices, lentils and plenty of garlic to the nutritionally rich cauliflower to create a healthy and delicious dip that is great fit for feeding a party.

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Cauliflower is an excellent source of vitamin C, vitamin K, folate, B-vitamins and fibre as well as being surprisingly rich in omega-3 fats.

Let’s talk about vitamin K, the fat-soluble vitamin that doesn’t get much time in the limelight. It is one very important nutrient that has a role to play in ensuring your bones stay healthy and strong.

It directs calcium that is circulating in your blood into your bones to be laid down and works simultaneously with vitamin D to ensure this happens smoothly. This makes vitamin K particularly important for growing bodies, people at risk of osteoporosis and women but everyone can benefit from a little more vitamin K in their diet so start doing so by whipping up this dip.

Don’t be afraid to get creative with the flavours and adjust the dip to your taste by adding a touch more lemon juice or a bit more salt, pepper or spice.

You can also substitute the pumpkin seeds for flaked almonds and use raisins instead of currants.

Ingredients

½ a head of cauliflower, cut into florets
4 cloves garlic, peeled and left whole
5 tbsp extra virgin olive oil, divided
2 tsp ground cumin
1 tsp smoked paprika
½ tsp ground turmeric
1 tsp rock salt
1 tsp pepper
1 400g can brown lentils, drained and rinsed
3 tbsp freshly squeezed lemon juice
4 tbsp raw pumpkin seeds
1 tbsp dried currants
A handful of roughly torn parsley

Your choice of crackers, vegetable sticks and/or bread to serve

How to make

Start by heating your oven to 180°C and line a baking tray with baking paper. Toss the cauliflower florets, garlic cloves, a tablespoon of the olive oil, cumin, turmeric, paprika, salt and pepper together in a mixing bowl and then spread the coated cauliflower and garlic out on your baking tray. Bake for 30 minutes giving everything a shake half way through. Once done, remove from the oven and cool slightly
While your cauliflower and garlic are roasting, place half the can of lentils into a fry-pan along with a tablespoon of olive oil, the pumpkin seeds and dried currants. Turn the heat onto medium and start to toast the mixture until the pumpkin seeds have gone golden. Turn off the heat, add the roughly torn parsley and then set aside. This will go on to of your dip
Set a few pieces of cauliflower aside for topping and place the rest of the baking tray contents into your food processor or blender along with the remaining half of the lentils. Turn your machine onto a medium speed so that the contents start to form a paste. As it’s mixing, pour in the remaining three tablespoons of olive oil along with the lemon juice. The mixture should start to smooth out now. Turn your machine up just a notch and then leave it to process your dip for about 2 minutes or until smooth. If you want a runnier dip, add more olive oil one tablespoon at a time or you can use water. Once done, taste and season with salt and pepper
Transfer your dip onto a plate, spreading it out in one thick layer. Top it with the lentil mixture from your fry-pan as well as the extra pieces of cauliflower, drizzle over some extra olive oil and salt and pepper and serve with your favourite accompaniments