Home PSP Health Promotion Cauliflower and Bean Dip

Cauliflower and Bean Dip

Photo: Canada's Food Guide (food-guide.canada.ca) / Photo: Guide alimentaire canadien (guide-alimentaire.canada.ca)

This recipe can be used as a different appetizer or snack. Serve this dip with vegetables, whole grain pita or crackers and you are all set. Can be made as an individual serving or as a shareable.


  • 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 (about ¼ lemon) 
  • 125 mL (½ cup) water
  • Salt and pepper to taste


  1. Preheat the oven to 190°C (375°F).
  2. In a large bowl, toss cauliflower with 15 mL (1 tbsp) oil until well-coated.
  3. Spread 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 cauliflower, beans, garlic powder, paprika, lemon juice, water, remaining olive oil, and salt. Mix until smooth.
  5. Transfer dip to a serving bowl.


  • 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.

For more recipes that follow Canada’s Food Guide, check out Health Canada’s recommendations: Canada’s Food Guide Recipes.