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Pumpkin and carrot soup with ginger and whole wheat toast

An everyday dish for 2, ready in 35 minutes, around $1.91 a serving. People actually plan it with Popotam, and it's in season in October.

35mintotal
≈ $1.91a serving
311kcalper serving
9gof protein
VegetarianIn season in OctoberFreezes well
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Pumpkin and carrot soup with ginger and whole wheat toast, a serving idea
AI-generated image · Serving idea
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Step-by-step recipe

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  1. Prep the veggies

    Peel the pumpkin, carrots, onion and ginger. Cut the pumpkin and carrots into 2 cm cubes, slice the onion and grate or finely chop the ginger.

    Tip · Cut the pumpkin and carrots into evenly sized cubes so they cook at the same time.

  2. Sauté the onion

    Pour the olive oil into the saucepan over medium heat. Add the onion and ginger, and sauté them, stirring.

  3. Add the veggies

    Add the pumpkin, carrots and turmeric to the same saucepan. Stir to coat the veggies well and let them pick up a little color.

  4. Add the water and cook

    Pour about 50 cl of hot water into the same saucepan, with the salt and pepper. Cover and simmer over medium heat until the veggies are tender when you poke them with a knife.

    Tip · Add the water little by little, just enough to cover the veggies: if the soup is too thin, there's no fixing it after blending.

  5. Add the coconut milk

    Pour the 6 cl of coconut milk into the saucepan and stir. Turn off the heat.

  6. Toast the bread

    Toast the 4 slices of whole wheat bread for 2 min per side, in the toaster or a dry skillet.

  7. Blend the soup

    Blend the soup right in the saucepan until smooth. Adjust the salt and pepper, then serve with the toast.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 311 kcal. 54% comes from carbs, 12% from protein and 27% from fat.

42 gCarbs
9 gProtein
9 gFat
Per serving (the dish for 2, divided by 2)
Energy311 kcal
Protein9.4 g
Carbs42.1 g
of which sugars13.4 g
Fat9.3 g
of which saturated fat3.9 g
Fiber9.9 g
Salt1.1 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.

How much does it cost?

About $1.91 a serving, adding up the average prices of the ingredients you need to buy.

≈ $3.81for 2 people
≈ $1.91a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

2 days in the fridge, in a closed container, once cooled within two hours. And it freezes really well.

2 daysin the fridge
Very wellin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

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.

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