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Diabetes Bites Newsletter

Curated Recipes with Nutritional Values for Type 1 & Type 2 Diabetes

Air Fryer Harissa Cauliflower

Original recipe: alldayidreamaboutfood.com



  • 1 to 2 medium dried hot chilies (See recipe notes)
  • 1/4 cup boiling water
  • 1/2 medium roasted red pepper (jarred or fresh)
  • 2 cloves garlic, chopped
  • 3/4 tsp coriander
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 2 tbsp olive oil (or avocado oil)
  • 1 tbsp lemon juice

Air Fryer Cauliflower

  • 1 medium head cauliflower, cut into florets
  • 2 tbsp olive oil (or avocado oil)
  • Salt and pepper



  1. In a small bowl, soak the chili in the water until softened, about one hour. Remove the chilies from the water and reserve the liquid. Remove the stem, and coarsely chop. Leave the seeds in for a spicier harissa, or remove for a more mild version (or do a little of both!).
  2. In a blender or food processor, combine the chopped chili, roasted red pepper, garlic, coriander, cumin, paprika, and salt. Pulse a few times to combine.
  3. Add the olive oil, lemon juice over and 1 to 2 tablespoons of the reserved liquid from the dried chili. Blend or process into a thick paste.
  4. To store the paste, place in a jar, and cover it with a thin layer of additional oil. Refrigerate for up to one month.

Air Fryer Cauliflower

  1. In a medium bowl, combine the cauliflower, olive oil, and salt and pepper. Add about 1/4 cup of harissa and toss well to combine. Add more harissa to taste.
  2. Set the air fryer to 375F and cook the cauliflower for 10 to 15 minutes, until tender and lightly browned. (If your air fryer is small, you may need to work in batches)
  3. Remove and let cool a few minutes before serving. Delicious with some garlic aioli or ranch dressing!

Recipe Notes

Chilies Recipe uses one Thai chili pepper with seeds. They are small but fiery hot! You can also use any dried Mexican chilis such as chipotle or guajillo. If you can’t find any dried chilies, use a fresh jalapeño and skip the soaking process. De-seed your chilis if you want a milder paste.

Oven roasting instructions: Preheat the oven to 400F and spread the cauliflower out in a single layer on a rimmed baking sheet. Bake 15 to 20 minutes, until tender and golden brown.

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