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Pumpkin and green lentil soup with goat cheese toast

An everyday dish for 2, ready in 50 minutes, around $2.78 a serving. People actually plan it with Popotam, and it's in season in October.

50mintotal
≈ $2.78a serving
452kcalper serving
25gof protein
VegetarianIn season in OctoberFreezes well
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Pumpkin and green lentil soup with goat cheese toast, a serving idea
AI-generated image · Serving idea
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Step-by-step recipe

check things off as you go

  1. Prep the veggies

    Peel the pumpkin, scoop out the seeds and cut it into 2 cm cubes. Slice the onion and crush the garlic clove.

  2. Sauté the onion

    Heat the olive oil in the saucepan over medium heat. Sauté the onion and garlic for 3 minutes, stirring, until the onion is translucent.

  3. Add the pumpkin and curry

    Add the pumpkin and curry powder to the same saucepan. Stir for 2 minutes to coat the cubes in spice.

  4. Add the liquid and cook

    Rinse the lentils and add them to the saucepan with 75 cl of water, salt and pepper. Bring to a boil, then simmer over low heat, covered, for 25 minutes, until the lentils and pumpkin are tender.

    Tip · Green lentils don't need soaking, but they need at least 25 minutes of cooking. Taste one before blending: it should be tender, with no firm center.

  5. Blend the soup

    Blend the soup with the immersion blender until velvety. Put it back over low heat if it has cooled down and adjust the salt and pepper.

    Tip · Keep the blender deep in the soup and tilted, to avoid splashes. If the soup is too thick, add a little hot water.

  6. Toast the bread

    Toast the 2 slices of country bread in the dry skillet over medium heat, 2 minutes per side.

  7. Top the toast

    Spread half the goat cheese on the toast while it's still warm. Save the other half for the soup.

  8. Serve

    Divide the soup between two bowls and crumble the rest of the cheese on top. 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 452 kcal. 47% comes from carbs, 22% from protein and 25% from fat.

53 gCarbs
25 gProtein
13 gFat
Per serving (the dish for 2, divided by 2)
Energy452 kcal
Protein24.6 g
Carbs53.4 g
of which sugars9.8 g
Fat12.8 g
of which saturated fat6.3 g
Fiber12.2 g
Salt1.1 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 $2.78 a serving, adding up the average prices of the ingredients you need to buy.

≈ $5.56for 2 people
≈ $2.78a 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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With the same ingredients

pumpkin, green lentils, onion…