Split Pea and Cauliflower Hummus

Healthy Split Pea and Cauliflower Hummus

Hummus has become one of the most popular "dips" in this health crazed era we are in! Many of us may take a short cut and buy pre-made hummus in the grocery store, which can cost up to $8.00 for a small 10oz container, and is often filled with way too much sodium, added preservatives, and even refined sugars (which they of course try to fool us with the names of). Although making this hummus on your own may take a little extra time and effort, it is way more cost effective and much more nutritious! Your waist line will thank you!


-2-3 cups dried split peas that have been cooked and drained

-2-3 cups dried chic peas that have been cooked and drained

- 3 cups cooked cauliflower (can also just buy a steamfresh bag of cauliflower and cook as instructed and add in)

-2 cups water

- Juice of 2 large lemons

-3 cloves garlic

* In a vitamix (or similar high powered blender), add together all the ingredients and blend on high until creamy. Make sure to mix the hummus as it is blending so that all the ingredients get blended together.

Health benefits of this Split Pea and Cauliflower Hummus

(Low fat, low calorie, high fiber, no sodium)

Cauliflower is a powerhouse of nutrients, loaded with fiber,  water, vitamins and minerals andhelpsbulk up your hummus with less calories. Here are just a few of its benefits:

  • Excellent source of fiber (about 9 grams in 100 calories worth)
  • Packed with Vitamin C, K, Folate, B vitamins, Thiamin, Choline, Magnesium and Niacin
  • Contains anti-inflammatory vitamins and cancer fighting compound Sulforaphane

Split Peas are a similar to a lentil, and can be bought dried and cooked to eliminate extra sodium that is found in canned varieties. It is often found in soups but is an excellent legume that can be added to salads, hummus, and homemade soup. Some benefits of split peas are:

  • Full of soluble fiber, which helps to bind cholesterol and rid of the body. About 65% of your fiber needs can be met in just one serving (16g fiber in 1 cup cooked)
  • High in protein, about 16g in 1 cup
  • Loaded with B-vitamins

MY favorite ways to use this hummus is simply as a dip for fresh or roasted veggies (my go to's are roasted cauliflower and broccoli, fresh red peppers or tomatoes). It is also fantastic over a nice big salad,  piece of chicken or even stuffed inside hard boiled eggs!