Veggie Sticks with Cauliflower Hummus

Tanya Eisenwasser

Print Recipe

Fresh vegetable sticks with cauliflower hummus.

Prep 10 min

Cook 1 min

Serves 2

Gluten-freeDairy-freeVegan

Ingredients

Vegetables

• 2 medium carrots
• 1 small cucumber
• 2 celery stalks (optional)
• 1 cup other vegetables of choice (bell pepper, radishes, or jicama)

Dip

• 1/2 cup cauliflower hummus

Instructions

Prep the Vegetables

1. Wash all vegetables thoroughly.
2. Peel the carrots and cut into sticks about 3 inches long and 1/4 inch thick.
3. Cut the cucumber into sticks or rounds about 1/4 inch thick. You can peel it or leave the skin on.
4. If using celery, cut into 3-inch sticks. Remove strings if they bother you by pulling them from the stalk.
5. Prepare any additional vegetables in a similar way.

Serve

1. Arrange the vegetable sticks on a plate or in a container.
2. Serve with a small bowl of cauliflower hummus for dipping.

Tips & Substitutions

• Choose fresh vegetables and use them soon after buying. Cut right before eating when possible for the best crunch and tolerance.
• Celery is high FODMAP if eating more than half a stalk. Keep portions small if FODMAPs are a concern for you.
• Bell peppers work well as an addition. They're crunchy and mild. Remove the seeds and white pith before slicing into sticks.
• Swap cauliflower hummus for macadamia nut butter or plain olive oil with salt for dipping if you prefer.
• Jicama is a great crunchy option. Peel it and slice into sticks. It has a mild, slightly sweet flavor.

Why This Works

Carrots. Naturally low in histamine and generally well tolerated. They provide a satisfying crunch and pair well with dips.

Cucumber. Low in histamine and refreshing. It adds variety and a lighter texture alongside the firmer vegetables.

Cauliflower hummus. A legume-free dip that avoids the histamine concerns of traditional chickpea hummus. Made fresh with low-histamine ingredients (avoiding lemon, vinegar, or fermented add-ins), it's generally well tolerated.

Celery. Low in histamine for many, though it can be a trigger for some people (and high FODMAP in larger amounts). Omit if you're unsure about your tolerance.

Storage

Cut vegetables and eat them right away for the best crunch and tolerance. If you need to prep ahead, store cut vegetables in an airtight container in the refrigerator for up to a day. Keep the dip separate until serving. Freshness matters most with the cauliflower hummus, so use it within a day or two.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.