Everyone loves a good dip, but sometimes we need some alternatives to the classic hummus or guacamole. Introducing this simple cauliflower dip with miso – and only 5 ingredients. I’ve also included some of my favourite variations for this new favourite dip.
Why I Made This Recipe For Cauliflower Dip with Miso
This Cauliflower Dip Is Healthy
Cauliflower is in the group of cruciferous vegetables which also includes broccoli and cabbage. Cruciferous vegetables contain the phytonutrients glucosinolates and these sulfur-containing compounds are well studied and known to provide a variety of health benefits, including potentially cancer-protective.
Miso Is A Fermented Food
Miso is made by fermenting grains and soybeans, and the live-active cultures play a role in gut health. For more information on fermented foods see my post – 5 Tips On How To Improve Gut Health Naturally – Prebiotics, Probiotics & Fermented Foods.
This Is A Vegan Cauliflower Dip Recipe
Most cauliflower dips that I have come across are ‘cheesy cauliflower dips’. I’ve written about the health benefits of a plant-based diet here – The Health and Environmental Benefits of a Plant-Based Diet. You won’t miss the cheese in this dish – the miso offers that umami or ‘savoury’ flavour and is a great replacement for strong cheeses.
Notes On Making This Vegan Cauliflower Dip
Can I Use Steamed Cauliflower?
When I originally posted this recipe I used steamed cauliflower. Steaming vegetables helps to retain the maximum amount of nutrition and is often my cooking method of choice. To steam the cauliflower first cut it into bite-sized pieces and steam in a steamer for 7 minutes.
Which Miso Should I Use?
White miso is made from soybeans that have been fermented with a large percentage of rice, so it is naturally sweet in flavour. This is my favourite for this recipe as it pairs nicely with the roasted cauliflower. Red miso is made by fermenting barley and has a stronger umami flavour, which completely transforms the dish but is also delicious.
Which Oil Should I Use?
You can use any oil here, and which oil you use depends on how much you want the flavour to come out. Originally I made this recipe with camelina oil, which has a strong earthy flavour. A more neutral-tasting oil such as grape-seed or avocado oil will allow the flavours of the roasted cauliflower and miso come out.
Want Some More Cauliflower Recipes?
- Low Carb Smoothie Bowl with Cauliflower and Greens
- Vegan Buddha Bowls with Lentils and a Miso Tahini Dressing
- Curried Chickpea and Roasted Cauliflower with Couscous
Want Some More Dip Recipes?
- Healthy Oil-Free Sundried Tomato Hummus
- Raw Almond Dip
- Beetroot Dip with Cream Cheese
- Moroccan Smokey Roasted Eggplant Dip
To finish off this Five Ingredient Cauliflower and Miso Dip I recommend serving it with roasted chickpeas for some added crunch. Simply roast your own using the Camelina Oil, or Three Farmers also prepares their own Camelina Oil roasted chickpeas for a quick and easy option.
Easy Creamy Cauliflower Dip with Miso [Vegan, GF]
- 4 cups cauliflower steamed or roasted
- 2 tbsp oil avocado, olive oil or grapeseed
- 1 clove garlic in the skin
- 2 tbsp miso paste
- 1/4 cup hemp hearts
- Preheat the oven to 400F. Wash and destem the cauliflower. Chop it into bite-sized pieces and add to a baking tray making sure it is in a single layer. Add the clove of garlic to the baking tray as well, keeping it in the skin. Add the oil and toss the cauliflower and garlic around making sure it is well coated. Bake the cauliflower for about 30 minutes, flipping halfway, or until it is nicely browned and easily pierced with a fork.
- Once the cauliflower is finished baking, remove it from the oven and add the cauliflower along with the peeled roasted garlic to a high-speed blender or food processor along with the remaining ingredients. Process until smooth. This may take up to 5 minutes and if you are using a food processor you will need to stop it a few times throughout to move the unblended cauliflower to the bottom.
- Once a creamy consistency is reached remove the cauliflower dip from the blender and enjoy with crackers, on toast or however you wish.
CAN I USE STEAMED CAULIFLOWER?Yes, steamed cauliflower will lead to a creamier dip. To steam, cut the cauliflower into bite-sized pieces and steam in a steamer for 7 minutes.
WHICH MISO SHOULD I USE?White miso is made from soybeans that have been fermented with a large percentage of rice, so it is naturally sweet in flavour. Red miso is made by fermenting barley or other grains for a longer period and has a stronger umami flavour. You can use either miso here, white for a slightly sweeter salty flavour, and red for a more robust flavour.
IS THIS DIP GLUTEN-FREE?Mugi miso is made by fermenting soybeans with barley which contains gluten. If you are gluten-intolerance or celiac, do not use mugi miso.
WHICH OIL SHOULD I USE?You can use any oil here, and which oil you use depends on how much you want the flavour to come out. A more neutral-tasting oil such as grapeseed or avocado oil will allow the flavours of the roasted cauliflower and miso come out.
WHAT TO SERVE THIS DIP WITH?To finish off this cauliflower dip you can top it with some fresh chopped herbs, or for some crunch try it with some roasted chickpeas. I like using these Low Carb Gluten-Free Crackers with Seeds to dip in my cauliflower dip, or serving it for breakfast on some quality whole-grain bread.
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition and share some of her favourite seasonal recipes and sustainable eating tips.