small price, big dish

Pumpkin and green lentil soup with cream cheese toast

An everyday dish for 2, ready in 45 minutes, around $2.07 a serving. People actually plan it with Popotam, and it's in season in October.

45mintotal
≈ $2.07a serving
657kcalper serving
30gof protein
VegetarianIn season in OctoberFreezes well
Pumpkin and green lentil 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 pumpkin and cut it into 2 cm dice. Peel the onion and slice it, then crush and chop the garlic clove.

  2. Rinse the lentils

    Rinse the 150 g of green lentils under cold water in a colander or right in the saucepan, then drain them.

  3. Sauté the onion and garlic

    Heat the olive oil in the saucepan over medium heat. Add the onion and sauté it for 4 min, stirring, then add the garlic and curry powder for 1 min.

  4. Add the pumpkin and lentils

    Add the pumpkin and lentils to the saucepan, stir for 1 min, then cover with 700 ml of water. Salt lightly and add pepper.

  5. Simmer the soup

    Bring to a boil, then turn down to low and cover. Let it simmer for 25 to 30 min, until the lentils are tender and the pumpkin is super soft.

    Tip · Stir now and then and check the water level: if the lentils poke out of the liquid, add a small glass of water so they don't stick to the bottom.
  6. Make the toast

    Toward the end of cooking, toast the 4 slices of country bread in the oven at 200 °C or in the toaster until golden. Spread them with the 100 g of cream cheese.

  7. Blend the soup

    Take the saucepan off the heat and blend the soup with the immersion blender until smooth. Add a little hot water if it's too thick, then adjust the salt and pepper.

    Tip · Blend with the blender deep in the soup and the saucepan slightly tilted, to avoid scalding splashes.
  8. Serve

    Divide the soup between two bowls and serve it with the cream cheese 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 657 kcal. 49% comes from carbs, 18% from protein and 27% from fat.

81 gCarbs
30 gProtein
20 gFat
Per serving (the dish for 2, divided by 2)
Energy657 kcal
Protein30.1 g
Carbs80.6 g
of which sugars10.5 g
Fat19.7 g
of which saturated fat8.2 g
Fiber17.6 g
Salt1.4 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 $2.07 a serving, adding up the average prices of the ingredients you need to buy.

≈ $4.15for 2 people
≈ $2.07a 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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