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small price, big dish

Pumpkin and red lentil soup

An everyday dish for 2, ready in 25 minutes, around $1.50 a serving. People actually plan it with Popotam, and it's in season in October.

25mintotal
≈ $1.50a serving
403kcalper serving
26gof protein
VegetarianIn season in OctoberFreezes well
Let's cook

Step-by-step recipe

check things off as you go

  1. Peel and cut

    Peel the onion and carrot. Dice them small. Peel the pumpkin and cut it into 2 cm cubes.

  2. Cook the vegetables

    Heat the olive oil in the nonstick skillet over medium heat. Add the diced onion and carrot and cook for 3 min without browning.

  3. Add the pumpkin and lentils

    Put the pumpkin cubes and red lentils in the saucepan. Add the cooked vegetables, the crumbled half bouillon cube and 750 ml of cold water. Stir well.

    Tip · For a creamier soup, lightly mash a few pumpkin cubes with a fork before adding them to the saucepan.

  4. Bring to a boil

    Set the saucepan over high heat until it boils. As soon as it boils, lower to medium heat and let it simmer for 15 min, covered, stirring now and then.

  5. Check the texture

    Taste the lentils: they should be tender. If the soup is too thick, add a little hot water. Blend the soup with an immersion blender for a smooth texture, or leave it as is.

    Tip · For an even cozier version, serve this soup with olive oil croutons and a spoonful of plant-based crème fraîche.

  6. Season

    Add a pinch of salt and pepper. Adjust the seasoning with a little more salt or pepper if needed.

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 403 kcal. 49% comes from carbs, 25% from protein and 18% from fat.

49 gCarbs
26 gProtein
8 gFat
Per serving (the dish for 2, divided by 2)
Energy403 kcal
Protein25.5 g
Carbs49.3 g
of which sugars9.7 g
Fat8.2 g
of which saturated fat1.5 g
Fiber15.7 g
Salt1.6 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 $1.50 a serving, adding up the average prices of the ingredients you need to buy.

≈ $3.00for 2 people
≈ $1.50a 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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