An everyday dish for 2, ready in 20 minutes, around $0.88 a serving. People actually plan it with Popotam, and it's in season in October.
Peel the onion and carrots. Dice the onion small and slice the carrots into thin rounds. Also cut the bread into 1 cm thick slices.
Heat the oil in the skillet over medium heat. Add the diced onion and cook for 3 min without browning.
Add the carrot rounds to the skillet with the onion. Stir well and cook for 5 min over low heat, stirring now and then.
Put the drained lentils and the cooked carrots and onion in the saucepan, then cover with water (about 500 ml). Bring to a boil.
Lower the heat and let it simmer gently for 10 min. Season lightly with salt and pepper. Taste and adjust if needed.
While the soup simmers, toast the bread slices dry in the hot skillet, 2 min per side, until crisp.
Divide the soup between two bowls. Set a slice of toast next to each bowl.
One serving has about 394 kcal. 60% comes from carbs, 15% from protein and 20% from fat.
| Energy | 394 kcal |
| Protein | 14.9 g |
| Carbs | 58.7 g |
| of which sugars | 9.5 g |
| Fat | 8.7 g |
| of which saturated fat | 1.4 g |
| Fiber | 10.4 g |
| Salt | 1.9 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 $0.88 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.
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