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Spicy Cauliflower Soup With Harissa and Tahini Recipe featured by top US wellness blogger, Elizabeth Finch Wellness.

Spicy Cauliflower Soup With Harissa and Tahini (Dairy-Free, Gluten-Free, Vegan)

Elizabeth Finch
This Spicy Cauliflower Soup With Harissa and Tahini is full of bold flavors. Made with a bag of frozen cauliflower, canned tomatoes, white beans and tahini, it’s a quick and easy weeknight soup for when you want a meal that's light but still full of flavor.
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Main Course, Soup
Cuisine Mediterranean
Servings 4 servings
Calories 312 kcal


  • 1 medium yellow onion, roughly chopped
  • 16 ounce bag frozen cauliflower florets
  • 1/2 tablespoon olive oil
  • 28 ounce can diced tomatoes
  • 4 cups vegetable broth
  • 14 ounce can cannellini or other white bean, rinsed and drained
  • 1 teaspoon sea salt, plus more to taste
  • 1/2 teaspoon harissa powder
  • 1 teaspoon lemon pepper
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cumin
  • 1/4 cup tahini (my favorite is 365 Everyday Value from Whole Foods)
  • 3 tablespoons maple syrup
  • Juice from 1/2 lemon


  • Heat a large pot or dutch oven over medium heat, and add the olive oil to the pot. Add the onion and cauliflower and sauté for about 5 or 6 minutes, or until the onion is clear and translucent.
  • Add the tomatoes, vegetable broth, beans and spices to the pot, bring the mixture to a low boil then reduce the heat to medium low and allow it to simmer for about 10 minutes. Add the tahini, maple syrup and lemon juice to the pot, stir well and remove it from the heat.
  • To purée the soup, you can either use an immersion blender and blend it in the pot, or you can move the soup into a high speed blender to blend. If you use the blender, please be VERY careful as the soup will be very hot.
  • To reheat your leftover spicy cauliflower soup, add a small amount of water or vegetable broth and reheat over medium low heat.


Serving: 1gCalories: 312kcalCarbohydrates: 39gProtein: 10gFat: 10gFiber: 11g
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