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Pumpkin and chickpea soup with cream cheese and seed toast

An everyday dish for 2, ready in 30 minutes, around $1.33 a serving. People actually plan it with Popotam, and it's in season in October.

30mintotal
≈ $1.33a serving
670kcalper serving
25gof protein
VegetarianIn season in OctoberFreezes well
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Step-by-step recipe

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  1. Prep the veggies

    Peel the pumpkin, scoop out the seeds and cut it into 2 cm cubes. Peel and slice the onions.

  2. Sauté the onions

    Heat the olive oil in the saucepan over medium heat, then sauté the onions until translucent, stirring with the wooden spoon.

  3. Add the pumpkin and broth

    Add the pumpkin cubes, crumble in the bouillon cube and pour in 500 ml of water. Season with salt and pepper and bring to a boil.

  4. Simmer the soup

    Turn down to low, cover and cook until the pumpkin mashes easily with a fork. Meanwhile, drain and rinse the chickpeas.

    Tip · Poke a pumpkin cube with the tip of a knife before blending: if it resists, let it cook 3 to 5 min longer.

  5. Toast the bread

    Cut 4 slices from the baguette and toast them in the toaster or in the dry skillet, 2 min per side. Spread them with the cream cheese and sprinkle with pumpkin seeds.

  6. Blend the soup

    Add half the chickpeas to the saucepan and blend until the soup is smooth. If you're using a countertop blender, blend in small batches.

    Tip · If you're using a countertop blender, let the soup cool a bit and don't fill the jar more than halfway to avoid splashes.

  7. Serve

    Add the rest of the chickpeas to the soup and warm it for 2 min. Ladle into two bowls and 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 670 kcal. 55% comes from carbs, 15% from protein and 25% from fat.

93 gCarbs
25 gProtein
19 gFat
Per serving (the dish for 2, divided by 2)
Energy670 kcal
Protein24.5 g
Carbs92.9 g
of which sugars10.9 g
Fat18.6 g
of which saturated fat6.2 g
Fiber13.8 g
Salt5 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 $1.33 a serving, adding up the average prices of the ingredients you need to buy.

≈ $2.67for 2 people
≈ $1.33a 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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