Pumpkin Vegetable Potage

with Toasted Farro

2 Servings

Wellness at Blue Apron

Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.

Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

Carb Conscious

This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.

Mediterranean Diet

Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.

600 Calories or Less

These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.

Wellness Grain

These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.

Pescatarian

These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.

30g Of Protein

These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Keto Friendly

These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).

45g Of Protein

These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Nutritionist's Pick

These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.

Wheat Free

These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.

Reduced Sodium

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

Vegan

To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

A potage, which means “potted dish,” is a thick stew or porridge. In this Fall-inspired recipe, we combined roasted pumpkin, toasted farro and our own New World spice blend—which melds Greek, Moroccan and Mexican flavors together—to create a soul-satisfying, heart-warming dish.

See Plans

Nutrition

PER SERVING
Calories

685 Cals (est.)

fresh

ingredients

2 cloves Garlic
1 bunch Cilantro
1 15-Ounce Can Chickpeas
1 Cubanelle Pepper
1 Jalapeño Pepper
1 oz Kalamata Olives
1 Red Onion
1 Small Sugar Pumpkin
½ cup Farro
1 Tbsp New World Spice Blend
1 14.5-Ounce Can Chopped Tomatoes
2 oz Vegetable Base
2 oz Feta Cheese

step-by-step

instructions

Cook Along

1 Prepare the ingredients:

Preheat the oven to 375°F. Wash and dry the fresh produce. Peel the garlic cloves and finely chop. Finely chop the cilantro. Drain and rinse the chickpeas. De-seed and medium dice the cubanelle pepper. De-seed and finely dice the jalapeno pepper. Peel and small dice the onion. Using the side of your knife, flatten the olives to easily remove the pits. Discard the pits and roughly chop the olives.

2 Toast the Farro:

Place the uncooked farro on an ungreased sheet pan and bake for 5 to 7 minutes, or until slightly browned and smells toasted like a nut. When slightly cool, transfer the farro to a small bowl. Increase the heat to 450°F.

3 Prep and roast the pumpkin:

Using a sharp and sturdy knife, very carefully cut the pumpkin into wedges by inserting the tip of the knife into the shell until it splits and is easier to cut. Deseed the pumpkin (saving the seeds) and place on a lightly greased sheet pan. Drizzle with olive oil and salt and pepper. Roast for 20 to 25 minutes, or until browned and tender when pierced with a knife.

4 Saute the aromatics:

After the pumpkin has cooked for 5 minutes, heat some olive oil in a medium pot over medium-high heat. Add the onions, garlic and peppers. Cook for 2 to 4 minutes, until softened, stirring occasionally. Increase the heat to high and add the toasted farro, tomatoes, New World spice blend, vegetable base and 2 ½ cups of water; season with salt and pepper to taste. Bring to a boil, then reduce the heat to medium. Simmer for 13 to 16 minutes, or until the farro is tender, stirring occasionally.

5 Roast the pumpkin seeds:

While the potage is simmering, remove the pumpkin seeds from pulp and place on the sheet pan used for the farro. Drizzle with olive oil and season with salt and pepper; toss to coat thoroughly. Roast for 5 to 7 minutes, or until browned, stirring once halfway through. Transfer to a paper-towel-lined plate to cool.

6 Add the pumpkin & chickpeas

1.When cool enough to handle, using a spoon, scoop out the roasted pumpkin and cut into bite-sized pieces. Add the pumpkin, chickpeas, olives and half of the cilantro to the farro-tomato mixture; season with salt and pepper. Simmer for 5 to 7 minutes, or until slightly thickened, stirring occasionally. Divide the potage between 2 bowls. Garnish with the feta cheese, pumpkin seeds and the remaining cilantro. Enjoy!