1 head cauliflower
1 tablespoon olive oil
1 medium onion
1 1/2 tablespoons sugar
1 cup plain yogurt
1/4 cup sour cream
1/3 cup flat leaf parsley (Italian parsley)
2-3 tablespoons Curry powder
Dash of nutmeg
Dash or two of cayenne pepper
Salt and pepper
Fresh lemon juice
Chutney (optional)


1. In a large pot, bring 2 inches of salted water to a boil. Add cauliflower, partially cover pot, then bring to a simmer. Cook until tender, 10-15 minutes. Drain completely and transfer to a bowl.
2. In a small pan, saute onion in olive oil over medium heat until translucent, about 5 minutes. Add 2 tablespoons of curry powder, 1 1/2 tablespoon of sugar and salt and pepper. Saute another 1-2 minutes, then remove from heat.
3. Mash cauliflower into small pieces with a fork. Add onion mixture and stir with rubber spatula to combine. Add yogurt, sour cream, Italian parsley, nutmeg, cayenne and juice from half a lemon. Taste and adjust as necessary – add additional curry powder, salt and pepper to taste.  I love curry, so I was dumping it in at this point. Top with chutney and serve with pita chips. Recipe courtesy of Abbey Cahill O'Brien,, 2010.

Abbey Cahill O’Brien ( comes up with another healthy and interesting appetizer idea for your next party, get together or for your own enjoyment. If you like curry as she does, use more. Top the dip with a favorite chutney and serve with pita chips.

It is really easy to make. Cook cauliflower florets in 2 inches of water and cook ten minutes.

In saucepan sauté diced onion for 5 minutes, add 2 tablespoons curry powder and sugar into pan with onion and mix another minute over heat. Add to cooked cauliflower, mix and add 1/4 cup sour cream, juice of half a lemon. Mash and soften pieces together with hand blender or fork. For chunkier dip do not mash all of the cauliflower. Season with salt and pepper.

To finish, season with more curry to taste along with a tablespoon of brown sugar.

Curried Cauliflower Dip
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