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Pumpkin and chickpea soup

An everyday dish for 2, ready in 25 minutes, around $1.83 a serving. People actually plan it with Popotam, and it's in season in October.

25mintotal
≈ $1.83a serving
398kcalper serving
18gof protein
VegetarianIn season in OctoberFreezes well

Step-by-step recipe

check things off as you go
  1. Peel the pumpkin

    Cut the pumpkin in half from top to bottom and scoop out the seeds with a spoon. Peel it with the knife on the cutting board, then cut the flesh into cubes of about 2 cm.

  2. Cook the onion

    Finely chop the onion on the cutting board. Heat the olive oil in the saucepan over medium heat. Add the onion and cook for 3 min without letting it brown.

  3. Add the pumpkin

    Put the pumpkin cubes in the saucepan with the onion. Add 500 ml of hot water, crumble in the half vegetable bouillon cube and stir well. Bring to a boil.

    Tip · If you use a bouillon cube, crumble it right into the hot water so it dissolves faster with no lumps.
  4. Cook the soup

    Lower the heat to a gentle simmer. Cook for 15 min, covered, until the pumpkin is tender and falls apart easily with a fork.

  5. Add the chickpeas

    Drain the chickpeas in the colander and give them a quick rinse under cold water. Add them to the saucepan with a pinch of salt and pepper. Stir and let them warm through for 2 min.

  6. Mash the soup

    Take the saucepan off the heat. With the wooden spoon or an immersion blender, roughly mash the pumpkin pieces for a creamy but still slightly rustic texture.

    Tip · For a smoother texture, blend the soup longer, but keep some body so it doesn't turn into a runny puree.
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 398 kcal. 46% comes from carbs, 18% from protein and 29% from fat.

45 gCarbs
18 gProtein
13 gFat
Per serving (the dish for 2, divided by 2)
Energy398 kcal
Protein17.9 g
Carbs45.4 g
of which sugars9.4 g
Fat13 g
of which saturated fat2.1 g
Fiber13.6 g
Salt2.6 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 $1.83 a serving, adding up the average prices of the ingredients you need to buy.

≈ $3.66for 2 people
≈ $1.83a 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?

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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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