Roasted Cauliflower and Pecan Dip
Prepara un dip de coliflor y nueces pecanas, está delicioso, es digestivo y te da energía. Perfecto para compartir, como plato o para tus ensaladas.
Roasted Cauliflower and Pecan Dip: A Healthy, Low-Carb Appetizer
Craving a nutritious, flavorful dish that’s perfect for summer snacking or entertaining? This Roasted Cauliflower and Pecan Dip is a creamy, dairy-free, low-carb delight that combines the subtle sweetness of roasted cauliflower with the rich, nutty flavor of pecans. Packed with healthy fats, fiber, and essential nutrients, this dip is not only delicious but also energizing and easy to digest. Whether served with fresh veggies, rye toast, or as a side to salads, this versatile recipe is a must-try for anyone seeking a wholesome, gluten-free appetizer. In this post, we’ll share the recipe, highlight the benefits of cauliflower and pecans, and offer serving ideas to elevate your meals. Let’s dive in!
Why Choose Roasted Cauliflower and Pecan Dip?
Unlike heavy, processed dips loaded with artificial ingredients, this roasted cauliflower and pecan dip is a nutrient-dense, low-glycemic option that’s perfect for health-conscious eaters. Here’s why it stands out:
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Low-Carb and Paleo-Friendly: Made with cauliflower and pecans, it’s ideal for low-carb, keto, or paleo diets.
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Dairy-Free and Gluten-Free: Perfect for those with dietary restrictions or sensitivities.
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Quick and Easy: Requires minimal ingredients and can be prepped in advance for convenience.
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Nutrient-Packed: Combines the fiber and vitamins of cauliflower with the healthy fats and minerals of pecans.
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Versatile: Enjoy as an appetizer, snack, or side dish with endless pairing options.
This dip is a fantastic choice for hot summer days when you want something light yet satisfying, offering more substance than a salad or cold soup without weighing you down.
Roasted cauliflower and pecan dip is a low-carb, gluten-free appetizer packed with fiber, healthy fats, and antioxidants.
Nutritional Benefits of Key Ingredients
This recipe shines thanks to its wholesome, nutrient-rich ingredients:
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Cauliflower:
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Low-Calorie: With a high water content (about 92%), cauliflower is low in carbs, proteins, and fats, making it ideal for weight management and low-carb diets.
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Diuretic Properties: Its low sodium and high water content help reduce fluid retention, support kidney health, and may benefit those with hypertension or gout.
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Vitamins and Minerals: Rich in vitamins B6, B5, and folic acid, plus potassium and phosphorus for overall wellness.
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Fiber: Supports digestion and helps regulate blood sugar and cholesterol levels.
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Pecans:
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Healthy Fats: High in monounsaturated fatty acids, including omega-9 (oleic acid), which lower LDL (bad cholesterol) and raise HDL (good cholesterol).
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Antioxidants: Provide vitamin E and thiamine (B1) to combat oxidative stress.
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Minerals: A source of magnesium, copper, phosphorus, zinc, and selenium for bone, immune, and metabolic health.
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Fiber and Protein: Promote satiety and support digestive health, though pecans are calorie-dense (691 kcal per 100g), so use in moderation.
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Garlic and Olive Oil:
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Garlic: Adds flavor and anti-inflammatory properties; roasting softens its intensity for easier digestion.
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Extra Virgin Olive Oil: Contributes heart-healthy monounsaturated fats and antioxidants.
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With only about 170 kcal per serving (based on two servings), this dip is a balanced, energizing option that won’t spike blood sugar, thanks to cauliflower’s low glycemic index (GI).
Ready in under 30 minutes, this creamy dip is perfect for meal prep and lasts 4–5 days in the fridge.
Recipe: Roasted Cauliflower and Pecan Dip
This simple recipe yields a creamy, flavorful dip that’s perfect for sharing or enjoying solo. Let’s get started!
Ingredients (Serves 2–4)
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1 small head of cauliflower (about 400g), cut into florets
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50g pecans (soaked for 1 hour, drained)
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2–3 garlic cloves (unpeeled)
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Juice of half a lemon
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2 tablespoons extra virgin olive oil
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Sea salt, to taste
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Black pepper, to taste
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Optional: Sesame seeds or fresh herbs for garnish
Instructions
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Roast the Cauliflower and Garlic:
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Preheat the oven to 200°C (400°F).
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Place cauliflower florets and unpeeled garlic cloves on a baking sheet. Drizzle with 1 tablespoon olive oil, sprinkle with salt and pepper, and toss to coat.
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Roast for 20–25 minutes, until the cauliflower is soft but not overly browned. Let cool slightly.
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Prepare the Dip:
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Peel the roasted garlic cloves and add them to a food processor with the roasted cauliflower, soaked pecans, lemon juice, and remaining 1 tablespoon olive oil.
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Blend until smooth and creamy, adding a splash of water if needed to adjust consistency. Taste and adjust salt and pepper as desired.
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Serve:
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Transfer the dip to a bowl and garnish with sesame seeds or fresh herbs like parsley.
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Serve with sliced cucumber, carrots, celery, or a thin slice of rye toast for dipping.
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Store:
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Refrigerate in an airtight container for 4–5 days.
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Stir before serving; do not freeze, as the texture may become grainy.
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Serve with veggies or rye toast for a versatile, energizing snack or side dish.
Serving Suggestions
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Appetizer: Pair with a veggie platter or rye crackers for a crowd-pleasing starter.
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Snack: Enjoy with celery sticks or bell pepper strips for a low-carb, energizing bite.
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Side Dish: Serve alongside a green salad or cold soup like gazpacho for a light meal.
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Main Dish: Spread on rye toast with avocado and sesame seeds for a satisfying lunch.
Customization Options
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Nut Variations: Swap pecans for walnuts or almonds, though pecans offer a richer flavor.
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Spice It Up: Add a pinch of smoked paprika, cumin, or chili flakes for a bold twist.
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Veggie Boost: Mix in roasted red peppers or zucchini for extra flavor and nutrients.
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Herb Infusion: Blend in fresh dill, cilantro, or basil for a vibrant, herbaceous dip.
Why You’ll Love This Recipe
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Quick and Easy: Ready in under 30 minutes with minimal ingredients.
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Meal Prep Friendly: Make ahead and store for 4–5 days for effortless snacking.
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Low-Carb and Gluten-Free: Perfect for keto, paleo, or gluten-free diets.
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Digestive-Friendly: Pre-cooked ingredients ensure easy digestion, even with garlic.
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Nutrient-Dense: Combines the fiber and vitamins of cauliflower with the healthy fats of pecans.
More Cauliflower-Based Recipes You’ll Love
- Easy Cauliflower Rice Sushi Rolls
- Cauliflower Rice with Vegetables
- Flourless Cauliflower Pizza
- Cauliflower Soup
This Roasted Cauliflower and Pecan Dip is a delicious, healthy way to enjoy a creamy, low-carb appetizer that’s perfect for any occasion. With its nutrient-packed ingredients, easy preparation, and versatile serving options, it’s a must-have for summer gatherings, meal prep, or light meals.
Packed with fiber, healthy fats, and antioxidants, this dip satisfies without spiking blood sugar, making it ideal for keto, paleo, or gluten-free diets.
Try it today and elevate your snacking game with a wholesome, flavorful treat!
DIP DE COLIFLOR Y NUECES PECANAS
Prepara un dip de coliflor y nueces pecanas, está delicioso, es digestivo y te da energía. Perfecto para compartir, como plato o para tus ensaladas.
Ingredients
- 200 gramos coliflor (1/2 coliflor)
- 1/2 taza nueces pecanas (50 gramos)
- 6 dientes de ajo
- 2 cda zumo de limón (1/2 limón exprimido)
- 2 cda AOVE
- 1 pizca sal marina
- 1 pizca pimienta negra
- 1 pizca romero fresco
Instructions
- Pon en remojo las nueces pecanas, al menos durante una hora. Cuando vayas a usarlas escúrrelas bien y tira el agua.
- Lava la coliflor y separa las flores, ponlas en una bandeja de horno, con unos ajos enteros, (sin pelar), sal, pimienta y un chorrito de aceite de oliva.
- Hornea a 180ºC durante 20 minutos. Se trata de que se ablanden, no de que se tuesten demasiado.
- Saca la coliflor del horno y deja enfriar a temperatura ambiente.
- Introduce las nueces escurridas en el robot, la coliflor, aplasta los ajos y añade la pulpa, el zumo de limón, las dos cucharadas de AOVE, sal y pimienta al gusto.
- Tritura muy bien, hasta que quede una pasta fina. Es imprescindible probar para ajustar el punto de sal y pimienta.
- Sírvelo y adorna con el tomillo fresco y otro chorrito de aceite.
- Acompaña este delicioso dip de lo que más te guste, apio, pepino, zanahoria, coliflor, unos crackers o unas tostas ligeras.
Nutrition Facts
DIP DE COLIFLOR Y NUECES PECANAS
Amount Per Serving
Calories 337
Calories from Fat 288
% Daily Value*
Fat 32g49%
Saturated Fat 2g13%
Sodium 51mg2%
Potassium 456mg13%
Carbohydrates 12g4%
Fiber 4g17%
Sugar 3g3%
Protein 4g8%
Vitamin C 58.8mg71%
Calcium 56mg6%
Iron 1.2mg7%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!