⏱ 25 min total

Green Minestrone

Name: Green Minestrone
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tsp Coriander seed; ¼ tsp, whole Fennel seed; ⅛ tsp Black peppercorns; 1 tbsp Olive oil; 1 clove Garlic; 1 ½ medium Scallions; ⅛ pepper Serrano pepper; ¼ tsp Lemon zest; 1 ½ cup Water; ½ leek Leeks; ¼ bulb Fennel bulb; ½ cup White beans; ⅛ tsp Salt; ½ cup Spinach; ¼ cup Green peas; ¼ tbsp Miso; ½ cup, chopped Snow peas

Per 1 serving · 733 g · 17 ingredients

Calories

389

19%
of a 2,000 cal day

Protein
16g
16% of calories
Carbs
52g
51% of calories
Fat
15g
33% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Green Minestrone (733 g) has 389 calories, with 16 g of protein, 52 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (32% DV), dietary fiber (48% DV) and Vitamin A (23% DV). Keep an eye on sodium, which provides 24% of the daily value.

Per 100 g

53cal

very low energy density

Protein per 100 cal

4.1g

Net carbs

38g

carbs minus fiber

Fiber

14g

8.9 g sugar

High in

20%+ of the daily value

Protein32%
Dietary fiber48%
Vitamin A23%
Vitamin C64%
Vitamin E29%
Vitamin K177%

Good source of

10–19% of the daily value

Riboflavin (B2)11%
Niacin11%
Pantothenic acid19%

Watch

20%+ of the daily value

Sodium24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Coarsely grind the coriander seeds, fennel seeds, and peppercorns using a spice mill or mortar and pestle.
2
Heat the olive oil in a large saucepan over medium heat. Add the sliced garlic and ground spices, stirring often until the garlic is softened but not crisp, about 2 minutes.
3
Add the scallions, serrano pepper, and lemon zest, cooking until the scallions are softened and almost charred, 5-7 minutes.
4
Pour the cold water into the saucepan, increase heat to medium-high, and bring to a simmer. Add the leeks, fennel bulb and stalks, cannellini beans, and sliced sugar snap peas. Reduce heat to medium, add a large pinch of salt, and simmer until the leeks, fennel, and sugar snap peas are fork-tender, about 5 minutes.
5
Add the spinach, peas, and miso, stirring until the spinach is wilted, about 10 seconds. Season with salt to taste.
6
Divide the soup among bowls and top with fennel fronds.

Vitamins & minerals

Amounts for 1 serving (733 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	208 μg	23%
Vitamin C	58 mg	64%
Vitamin D	0 μg	0%
Vitamin E	4 mg	29%
Vitamin K	212 μg	177%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.1 mg	11%
Niacin	2 mg	11%
Vitamin B6	0.3 mg	23%
Folate (B9)	212 μg	53%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	19%
Choline	37 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	229 mg	23%
Iron	8 mg	101%
Potassium	1,254 mg	27%
Magnesium	133 mg	32%
Phosphorus	250 mg	36%
Zinc	2 mg	22%
Copper	1 mg	65%
Manganese	2 mg	70%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	28 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	2,487 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 389 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

74min
Walking (3.5 mph)
47min
Cycling (moderate)
32min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Green Minestrone?

One serving of Green Minestrone (1 serving) has 389 calories, which works out to 53 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Green Minestrone high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Green Minestrone keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Green Minestrone?

552 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Green Minestrone?

8.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (733 g)

Calories389

% Daily Value*

Total fat 15g	19%
Saturated fat 2.1g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 552mg	24%
Total carbohydrate 52g	19%
Dietary fiber 14g	48%
Total sugars 8.9g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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