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meat-free, full of flavor

Pumpkin and red lentil soup with goat cheese toast

An everyday dish for 2, ready in 30 minutes, around $2.97 a serving. People actually plan it with Popotam, and it's in season in October.

30mintotal
≈ $2.97a serving
657kcalper serving
41gof protein
VegetarianIn season in OctoberFreezes well
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Pumpkin and red 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 and cut it into 2 cm cubes. Slice the onion and garlic. Rinse the red lentils under cold water.

  2. Sauté the onion and garlic

    Heat the olive oil in the saucepan over medium heat and sauté the onion for 3 minutes. Add the garlic and stir for 30 seconds.

  3. Add the pumpkin and lentils

    Add the pumpkin, lentils and the 50 cl of broth to the saucepan with the onion and garlic. Add 30 cl of water so everything is covered, then bring to a boil.

    Tip · Red lentils foam up as they heat. Skim if needed and don't let it boil hard so it doesn't overflow.

  4. Cook the soup

    Turn down to medium-low, half cover and simmer until the pumpkin mashes with a fork. Stir now and then.

  5. Make the toast

    While it cooks, preheat the oven to 200 °C. Mash the goat cheese with a pinch of pepper and spread it on the 2 slices of bread. Bake for 6 to 8 minutes, until the edges are golden.

  6. Blend the soup

    Blend the soup right in the saucepan until smooth. Add a little water if it's too thick, then season with salt and pepper.

    Tip · Blend in short bursts, keeping the blender well under the surface to avoid scalding splashes.

  7. Serve

    Ladle the soup into two bowls and set a warm 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 657 kcal. 47% comes from carbs, 25% from protein and 22% from fat.

77 gCarbs
41 gProtein
16 gFat
Per serving (the dish for 2, divided by 2)
Energy657 kcal
Protein40.5 g
Carbs77.3 g
of which sugars11 g
Fat16.3 g
of which saturated fat7.2 g
Fiber19.2 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 $2.97 a serving, adding up the average prices of the ingredients you need to buy.

≈ $5.94for 2 people
≈ $2.97a 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, red lentils, onions…