small price, big dish

Pumpkin and green lentil soup

An everyday dish for 2, ready in 35 minutes, around $1.49 a serving. People actually plan it with Popotam, and it's in season in October.

35mintotal
≈ $1.49a serving
392kcalper serving
18gof protein
VegetarianIn season in OctoberFreezes well
Pumpkin and green lentil soup, a serving idea
AI-generated image · Serving idea

Step-by-step recipe

check things off as you go
  1. Peel and cut the pumpkin

    Peel the 600 g of pumpkin, scoop out the seeds and cut the flesh into roughly 2 cm cubes.

  2. Chop the onion

    Peel the onion and cut it into small dice.

  3. Sauté the onion

    Heat the 2 tbsp of olive oil in the saucepan over medium heat. Add the onion and sauté it without browning, stirring.

    Tip · Keep the heat at medium and stir often, the onion should turn translucent without browning, otherwise the soup gets a bitter taste.
  4. Add the pumpkin

    Put the pumpkin cubes in the saucepan and stir them well in the oil with the onion.

  5. Add the broth

    Add the bouillon cube and pour in just enough water to cover the pumpkin, about 60 cl. Bring to a boil, then turn down to low.

  6. Cook the pumpkin

    Let it simmer, covered, over low heat until the tip of a knife slides into the pumpkin with no resistance.

  7. Drain the lentils

    Tip the 400 g of green lentils into the colander, rinse them under cold water and let them drain well.

  8. Blend the soup

    Take the saucepan off the heat and blend the pumpkin and its broth until smooth and creamy. Add water if it's too thick.

    Tip · Blend the soup before adding the lentils so they stay whole and give the texture some bite.
  9. Warm it up with the lentils

    Put the saucepan back over low heat, add the drained lentils and season with salt and pepper. Let it heat up, stirring, until piping hot.

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 392 kcal. 40% comes from carbs, 18% from protein and 36% from fat.

40 gCarbs
18 gProtein
16 gFat
Per serving (the dish for 2, divided by 2)
Energy392 kcal
Protein17.9 g
Carbs39.5 g
of which sugars9.5 g
Fat15.7 g
of which saturated fat2.8 g
Fiber10.4 g
Salt3.7 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 $1.49 a serving, adding up the average prices of the ingredients you need to buy.

≈ $2.98for 2 people
≈ $1.49a 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.

Build my week

This dish is also an idea for…

With the same ingredients

pumpkin, canned green lentils, onion…