An everyday dish for 2, ready in 20 minutes, around $1.27 a serving. People actually plan it with Popotam, and it's in season in October.
Peel the carrot and onion. Dice them small. Set them aside in a bowl.
Heat the oil in the skillet over medium heat. Add the diced carrot and onion. Cook for 5 min, stirring, until tender.
Add the drained lentils to the saucepan. Add 300 ml of water (about 1 glass). Bring to a boil over high heat.
Lower the heat and let it simmer for 10 min, covered. Season lightly with salt and pepper. The soup should thicken a little.
While the soup cooks, cut the bread into two thick slices. Toast them dry in the hot skillet (no fat) for 2 min per side, until golden.
Take the toasts off the heat. Top them with half the grated cheese (25 g). Slide them under the broiler for 2 min to melt the cheese.
Divide the soup between two bowls. Add the rest of the cheese (25 g) to each serving and let it melt a little.
One serving has about 467 kcal. 52% comes from carbs, 21% from protein and 23% from fat.
| Energy | 467 kcal |
| Protein | 24.4 g |
| Carbs | 60.5 g |
| of which sugars | 8.4 g |
| Fat | 11.8 g |
| of which saturated fat | 5.9 g |
| Fiber | 10.7 g |
| Salt | 2.4 g |
Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.
About $1.27 a serving, adding up the average prices of the ingredients you need to buy.
Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.
Eat it fresh. Bread and wraps get soggy when they sit with the filling. Prep the filling ahead if you want, and put it together the day you eat it!
Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.
Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.
Build my week
AI-generated imageVeggieSee the recipe