Here’s the thing: there’s soup, and then there’s this soup. Jamie Oliver Chickpea Soup. It’s not just warm, it clings to your bones. Spicy without shouting. Earthy. Honest. I made it with the last butternut squash left in the bottom drawer of the fridge, the one I’d forgotten about, the one that smelled like October when I peeled it. (inspired by Jamie Oliver)
Ingredients Needed
For the main part:
- 1 whole butternut squash, peeled and diced (save the seeds)
- 1 tablespoon cumin seeds
- 1 dried red chili, crumbled
- 2 tablespoons olive oil (for roasting the squash)
- 2 celery stalks, finely chopped
- 3 garlic cloves, smashed and chopped
- 2 small red onions, finely chopped
- A handful of parsley (stalks and leaves chopped, kept separate)
- 1.5 liters of vegetable or chicken stock
- 2 x 400g cans of chickpeas, drained
For the bits that crunch:
- 50g almond flakes
- ½ tablespoon fennel seeds
- ½ tablespoon sesame seeds
- ½ tablespoon poppy seeds
- Reserved squash seeds
For the final hit:
- Zest of 2 lemons
- A few sprigs of mint, leaves only, chopped
- Chopped parsley leaves (from earlier)
- 1 teaspoon harissa paste (or more if you like it spicy)
- Extra virgin olive oil (for finishing)
- Sea salt and freshly ground black pepper (to taste)
How To Make Jamie Oliver Chickpea Soup
Right, first: squash.
- Heat your oven to 400°F.
- Spread the diced squash on a baking tray.
- Sprinkle over cumin seeds and crushed chili.
- Drizzle with 2 tablespoons of olive oil.
- Toss with your hands until everything’s coated.
- Roast for 45 minutes, until golden and tender.
While that’s roasting:
- In a large pot over medium heat, add 1 tablespoon olive oil.
- Add the chopped onions, celery, garlic, and parsley stalks.
- Cook slowly, stirring now and then, for about 10 minutes, until soft and fragrant.
Then:
- Add the roasted squash to the pot.
- Pour in the stock.
- Stir and bring to a boil.
- Reduce to a simmer and let it cook for 15 minutes.
- Add the chickpeas.
- Simmer for another 15 minutes.
Meanwhile, in a dry pan:
- Toast the almond flakes, fennel seeds, sesame seeds, poppy seeds, and squash seeds.
- Keep the heat medium, stir often.
- Remove from heat once everything is golden and smells nutty.
To finish:
- Use a stick blender to pulse the soup a few times.
- You want a creamy base but still some chunky bits for texture.
- In a bowl, mix lemon zest, chopped parsley leaves, chopped mint, and harissa paste.
To serve:
- Ladle soup into bowls.
- Top with the herb-harissa mix.
- Sprinkle on the toasted seeds.
- Drizzle with extra virgin olive oil.
- Add salt and pepper to taste.

Why I Love This Recipe
Made it on a Thursday. One of those grey, soggy ones that smell like wet leaves. I didn’t plan on making soup. But then I did. And wow. That first spoonful hit like a memory I didn’t know I had. Roasted squash, chickpeas, warm spice, and mint? It shouldn’t work. But it does. It really, really does.
Recipe Tips
- Cut squash evenly. Uneven chunks mean weird roasting. You don’t want half raw, half burnt.
- Always toast your seeds last minute. They lose their magic fast.
- Got no harissa, Try smoked paprika and a pinch of cayenne. Different vibe but still good.
- Soup too thick,A splash of hot water solves everything.
- Don’t skimp on lemon zest. It wakes everything up.
How To Store This Jamie Oliver Chickpea Soup
- On the counter: Let it cool down for a bit, but not forever. Then move it.
- Fridge life: Put it in something with a lid. Keeps for about 3 days. Maybe 4 if you’re lucky.
- Freezer stash: Totally doable. Portion it. Label it. Freeze it. It’s still brilliant two months later.
Warming it back up:
- Microwave is fine. Stir halfway.
- Stovetop’s better: medium heat, gentle stir, add water if it’s too gloopy.
- Oven: Only if you’re feeling fancy. Cover it up, warm it slow.
Let’s Answer a Few Questions!
Can I thicken it more?
Absolutely. Just mash some chickpeas with a spoon. It works like a charm.
Soup tastes bitter – what now?
Bit of lemon juice or vinegar usually does the trick. Balances everything.
Overcooked it?
It happens. It’ll taste softer, more stew-like. Still delicious.
Too spicy?
Dollop of yogurt cools it down. Or cream. Even a splash of milk in a pinch.
What else can I toss in?
Spinach. Kale. A soft-boiled egg. Whatever you’ve got.
Nutrition Facts (per serving)
- Calories: around 494
- Carbs: 50g
- Protein: 18g
- Fat: roughly 22g
- Sugar: 13.6g (mostly from the squash)
- Fibre: 11.2g
- Sodium: 780mg give or take
Try More Recipes:
Jamie Oliver Chickpea Soup
Course: SoupsCuisine: British6
servings15
minutes1
hour15
minutes494
kcalA bold, earthy soup that wraps you in warmth and spice.
Ingredients
1 butternut squash, peeled, diced (save seeds)
1 tbsp cumin seeds
1 dried red chili, crumbled
3 tbsp olive oil (split up)
2 celery sticks, chopped
3 garlic cloves, chopped
2 small red onions, chopped
Few sprigs parsley (leaves & stalks separated)
1.5L chicken or veg stock
2 x 400g cans chickpeas, drained
50g almond flakes
0.5 tbsp each fennel, sesame, poppy seeds
Zest of 2 lemons
Few mint sprigs, chopped
1 tsp harissa paste (or more)
Salt, pepper, extra virgin olive oil
Directions
- Roast squash with cumin, chili, 2 tbsp oil at 400°F for 45 mins
- In a pot, sauté onions, celery, garlic, parsley stalks in 1 tbsp oil
- Add squash and stock. Boil, then simmer 15 mins
- Add chickpeas, simmer 15 mins more
- Toast seeds and almonds in a dry pan
- Lightly blend soup with a stick blender
- Mix lemon zest, mint, parsley leaves, and harissa in a bowl
- Serve with toppings and olive oil
Notes
- Cut squash evenly. Uneven chunks mean weird roasting. You don’t want half raw, half burnt.
- Always toast your seeds last minute. They lose their magic fast.
- Got no harissa, Try smoked paprika and a pinch of cayenne. Different vibe but still good.
- Soup too thick,A splash of hot water solves everything.
- Don’t skimp on lemon zest. It wakes everything up.