NOTE: The delicious recipe below features our absolute favorite time (and nutrient) saving kitchen tool – The Instant Pot Pressure Cooker.
Hummus (or “houmous”) has evolved in Middle Eastern cuisines over centuries as an accompaniment to breakfasts and an appetizer with dinner. It’s smooth, savory consistency fits with almost any dish. And it has become a staple in many diets.
Hummus is praised in the “healthy snack” category as a protein-dense spread that gets along with most everyone. You can customize it with flavors of your choosing or use an array of foods to scoop up its deliciousness. Made of chickpeas, olive oil, lemon, garlic and tahini, this dip is full of healthy fats all-around good ingredients…
However, if you’ve transitioned to a primal lifestyle, you may have given up dipping this Middle Eastern snack may be over. Chickpeas are a legume, which are disallowed on a “strict” Paleo diet.
But that’s okay, because in the recipe below we’ll show you how to…
Make Perfect Hummus (Without the Chickpeas)
Legumes contain compounds that can cause problems for your digestive system, including phytic acid and lectins.
Phytic acid prevents your body from absorbing the nutrients you consume. When we digest hummus, it takes those nutrients with it. But these compounds are not just nutrient stealers. They can also be real bullies to your digestive tract. In the case of lectins, these compounds can cause physical damage to the intestinal wall. This can lead to a leaky gut and a subsequent range of problems, including autoimmune illness.
For some people, legumes also act as FODMAPS, where they overfeed harmful bacterial in your gut.
So, instead of this carb-heavy and digestive-damaging snack, we came up with a Paleo-approved spin on zesty hummus. We kept it classic with the flavors that make hummus so unique. Smooth, nutty tahini, balanced with garlic and lemon and rounded out with extra virgin olive oil and the essential spices: cumin, coriander and high quality sea salt.
But instead of chickpeas, we turned to a creamy vegetable that takes on the challenge: cauliflower! It is low calorie and low carb, yet full of flavor and texture (not to mention vitamin C!).
Pressure Cooker Paleo Hummus
Cauliflower is a big star in the Paleo world, making appearances in pizza crusts, mashed potatoes, and now a creamy dip that will fool your guests and please your tummy. To ensure it has the same consistency as soaked chickpeas, we turned to our absolute favorite kitchen tool, the time-saving Instant Pot pressure cooker!
The Instant Pot turned our block of frozen cauliflower florets into perfectly hummus-ready “meat” in just eight minutes! No prep and little cleanup means more time for dipping and chatting!
This dip is so quick and easy, you’ll have time to master our Paleo Pita Bread for a quick snack or a start to a delicious, low-carb dinner. Try it out with fresh organic crudités (try celery, carrots, radishes and jicama) or serve it with some Greek chicken with a side of Kalamata olives and sautéed broccolini for a fresh and delicious Paleo Mediterranean meal.
- 18 oz. frozen cauliflower
- 1 cup water or organic chicken broth
- 2 tsp. ground cumin
- ½ tsp. sea salt
- ¼ tsp. ground coriander
- Juice of 1 lemon
- 2 tsp. extra virgin olive oil
- ½ cup organic tahini
- 3 cloves garlic, pressed
- Add the frozen cauliflower florets and ½ cup broth or water to your InstantPot. Cook on high for 8 minutes.
- Drain any excess liquid from the cauliflower. Add the florets to a medium sized bowl. Add in the tahini, salt, olive oil, fresh garlic, cumin, coriander and lemon juice.
- Using an immersion blender, blend all ingredients to smooth, creamy consistency.
- Dip or spread, and enjoy. Keep refrigerated in an airtight container for up to 1 week.
Nutrition & Macronutrient Ratio
Nutrition Information Per Serving
141 calories, 12 g fat, 2 g saturated fat, 6 g monounsaturated fat, 4 g polyunsaturated fat, 0 mg cholesterol, 7 g carbohydrate, 5 g NET carbs, 0 g sugar alcohols, 2 g sugar, 2 g fiber, 4 g protein, 217 mg potassium, 147 mg phosphorous, 167mg sodium, 26 mg magnesium
74 % FAT | 12 % PROTEIN | 14% CARBOHYDRATE