Lemon-Spiced Roasted Cauliflower & Zucchini Dip
This Lemon-Spiced Roasted Cauliflower & Zucchini Dip is a delightful, lighter alternative to traditional hummus. By roasting fresh vegetables, we enhance their natural flavors and create a creamy texture, all while keeping calories low. The earthy notes of cauliflower and the subtle sweetness of zucchini pair beautifully with the zesty lemon and aromatic spices, resulting in a dip that's not only healthy but also incredibly satisfying. Serve it with crunchy vegetables, pita chips, or spread it on your favorite sandwich. It's the perfect guilt-free snack that everyone will enjoy!
8
Servings
31
Calories
16
Ingredients
Ingredients
Cauliflower
1 head (chopped)
Zucchini
2 small (sliced 1/2 inch thick)
Garlic
4 cloves (whole)
Red onion
2 tablespoons (minced)
Parsley
1 tablespoon (minced)
Lemon
1 (juice and zest)
Five-spice powder
1/2 teaspoon (none)
Cumin
1/4 teaspoon (none)
Coriander
1/4 teaspoon (none)
Ginger
1/8 teaspoon (ground)
Cayenne pepper
1 dash (none)
Fat-free Greek yogurt
2 tablespoons (none)
Sesame oil
2 teaspoons (none)
Water
as needed (for blending)
Salt
to taste (none)
Black pepper
to taste (ground)
Instructions
1
Preheat your oven to 500°F (260°C). Prepare a large sheet pan by lightly spraying it with nonstick spray.
2
Spread the chopped cauliflower across the sheet pan in a single layer. Season with salt and pepper, then roast for 25-30 minutes. Stir the cauliflower every 7-10 minutes to ensure even roasting, until it is tender and has developed a deep brown color.
3
While the cauliflower is roasting, arrange the sliced zucchini on a second sheet pan. Season with salt and pepper, and roast for about 10 minutes, flipping the slices halfway through.
4
Once the cauliflower and zucchini are roasted, allow them to cool slightly before transferring to a food processor or blender. Add the minced red onion, parsley, lemon juice and zest, five-spice powder, cumin, coriander, ginger, cayenne, Greek yogurt, and sesame oil.
5
Blend the mixture until smooth, adding small amounts of water (up to a couple of tablespoons) as necessary to achieve your desired consistency. Taste the dip and adjust the seasoning with additional salt, pepper, or lemon juice to your liking.
6
Transfer the dip to a serving bowl, garnish with extra parsley if desired, and enjoy with fresh vegetables, crackers, or pita chips!
Nutrition Information
1g
Fat
5g
Carbs
1.25g
Protein
1.5g
Fiber
1g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the main vegetable base for this dip?
The main vegetables used in this dip are roasted cauliflower and zucchini.
How many calories are in one serving of this cauliflower and zucchini dip?
Each serving contains approximately 31 calories.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free as it primarily uses vegetables, yogurt, and spices.
Is this dip vegan-friendly?
As written with Greek yogurt, it is vegetarian. To make it vegan, you can substitute the Greek yogurt with a plant-based yogurt alternative.
What temperature should I set my oven to for roasting?
The oven should be preheated to 500°F (260°C) for optimal roasting.
How long does it take to roast the cauliflower?
The cauliflower takes about 25 to 30 minutes to roast until tender and deep brown.
How long does the zucchini need to roast?
The zucchini slices only require about 10 minutes of roasting time, flipping halfway through.
What spices give this dip its unique flavor?
The dip is flavored with five-spice powder, cumin, coriander, ginger, and a dash of cayenne pepper.
Can I use a blender if I don't have a food processor?
Yes, you can use either a food processor or a blender to achieve the smooth consistency of the dip.
How many servings does this recipe yield?
This recipe makes 8 servings.
How much fat is in each serving?
There is only 1 gram of fat per serving.
Does this dip contain any added sugar?
The recipe contains 1 gram of sugar, which comes naturally from the vegetables and yogurt.
How much protein is in this roasted vegetable dip?
Each serving provides about 1.25 grams of protein.
Is there fiber in this dip?
Yes, there are 1.5 grams of fiber per serving.
What kind of oil is used in the recipe?
The recipe uses 2 teaspoons of sesame oil for flavor.
How do I adjust the consistency if the dip is too thick?
You can add small amounts of water, a couple of tablespoons at a time, while blending until you reach your desired consistency.
What are the recommended serving suggestions?
It is delicious when served with fresh crunchy vegetables, crackers, pita chips, or used as a sandwich spread.
How often should I stir the cauliflower while it is in the oven?
You should stir the cauliflower every 7 to 10 minutes to ensure even roasting and browning.
Does the recipe use fresh or bottled lemon juice?
The recipe calls for the juice and zest of one fresh lemon.
How much garlic is included in the dip?
The recipe uses 4 whole cloves of garlic.
Is there a specific way to prepare the zucchini for roasting?
The zucchini should be sliced into pieces about 1/2 inch thick.
What type of onion is best for this recipe?
The recipe specifies 2 tablespoons of minced red onion.
Can I garnish the dip with anything?
Yes, you can garnish the finished dip with extra minced parsley for a fresh look.
How much sodium is in the recipe?
The sodium content is not specified, as salt is added 'to taste'.
Is this dip considered a healthy snack?
Yes, it is tagged as a healthy snack, low fat, and a lighter alternative to traditional hummus.
What is the carbohydrate count per serving?
There are 5 grams of carbohydrates per serving.
Does the dip have a spicy kick?
The dip has a very subtle heat from a dash of cayenne pepper and ginger, but it is generally mild.
Should the vegetables be hot when I blend them?
It is recommended to allow the cauliflower and zucchini to cool slightly before transferring them to the food processor.
What is the texture of the finished dip?
The finished dip is creamy and smooth, similar to hummus.
What category does this recipe fall under?
This recipe is categorized under Cauliflower dishes and Appetizers.