Curry Cauliflower Dip
Prep Time
10 mins
Cook Time
6 mins
Total Time
16 mins
A chunky, chilled dip of cauliflower with warm Indian flavors. Like raita, tzatziki, and other sour cream and yogurt dips, it has a cool, lingering taste that's so refreshing. Satisfying and healthy, especially when served with the colors of the rainbow veggie dippers in lieu of crackers or chips.
Course: Appetizer
Servings: 2 1/2 cups, about 10 servings
Author: Priscilla
  • 2 cups of cauliflower florets about 1/2 of a head of cauliflower
  • 1 teaspoon black sesame seeds
  • 1 tablespoon avocado or canola oil
  • 1 small sweet or yellow onion diced
  • 2 teaspoons curry powder
  • 1/2 teaspoon salt*
  • 1/2 cup plain low-fat yogurt
  • 1/4 cup low-fat sour cream
  • 1 teaspoon white balsamic vinegar
  • 1 teaspoon honey
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon cayenne pepper
  • 2 tablespoons chopped cilantro
  1. Cut the cauliflower head in half, break into small florets to equal about 2 cups. Place in a microwave-safe container, add a tablespoon of water, cover and heat on high for approximately 3 - 4 minutes (depending on the power of your microwave) until fork tender, but not mushy. I like cauliflower to still have a bit of crunch, but you may like it softer. Drain the water and, using a fork or potato masher, coarsely mash the cauliflower.
  2. Heat a small sauté pan over medium heat, add the sesame seeds and toast for 1 minute. Remove the seeds with a spoon. Heat the avocado oil and sauté the onions until translucent, about 5 minutes. Add curry and salt to the onions and cook for another minute, until fragrant.
  3. Add the sesame seeds and onion mixture to the mashed cauliflower. Remove and add to the cauliflower along with the yogurt, sour cream, honey, balsamic, cayenne, nutmeg, and cilantro. Mix well. Chill.
Recipe Notes

Serve with assorted crudités of your choice for a colorful and healthy appetizer, snack, or light lunch. Shown here served with sliced red, orange, and yellow bell peppers, blanched fresh green beans, and radishes.

* salt can be eliminated or reduced for very strict low sodium diets