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Pumpkin and chickpea soup with cream cheese toast

An everyday dish for 2, ready in 28 minutes, around $2.19 a serving. People actually plan it with Popotam, and it's in season in October.

28mintotal
≈ $2.19a serving
473kcalper serving
17gof protein
VegetarianIn season in OctoberFreezes well
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Pumpkin and chickpea soup with cream cheese 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 onion and slice it thin. Peel the pumpkin, scoop out the seeds and cut it into 2 cm cubes.

  2. Sauté the onion

    Heat the olive oil in the saucepan over medium heat and sauté the onion for 3 min, stirring, without browning it.

  3. Add the pumpkin

    Add the pumpkin cubes to the saucepan and sauté them for 3 min, stirring. Season lightly with salt and pepper.

  4. Add the broth and chickpeas

    Drain and rinse the chickpeas (240 g) in the colander, then add them to the saucepan. Add 1/2 bouillon cube, crumbled, and 500 ml of water, then bring to a boil.

    Tip · If the soup is too thick after blending, add a little hot water, a small glass at a time.

  5. Let it simmer

    Turn down to low, cover and simmer for 10 min, until the pumpkin mashes with a fork.

  6. Toast the bread

    While it simmers, toast the 2 slices of country bread, then spread 50 g of cream cheese on each one.

  7. Blend the soup

    Blend the soup right in the saucepan with the immersion blender until super smooth. Taste, then adjust with salt and pepper.

    Tip · Push the blender all the way to the bottom of the saucepan before turning it on, and keep it under the surface to avoid splashes.

  8. Serve with the toast

    Ladle the soup into two shallow bowls or regular bowls and set a cream cheese toast next to each one.

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 473 kcal. 41% comes from carbs, 14% from protein and 41% from fat.

48 gCarbs
17 gProtein
21 gFat
Per serving (the dish for 2, divided by 2)
Energy473 kcal
Protein16.8 g
Carbs47.9 g
of which sugars9.4 g
Fat21.4 g
of which saturated fat8.4 g
Fiber9.9 g
Salt2.8 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 $2.19 a serving, adding up the average prices of the ingredients you need to buy.

≈ $4.37for 2 people
≈ $2.19a 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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