⏱ 50 min total

Lentil Minestra

Name: Lentil Minestra
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: ½ Baguette Baguette; 1 ½ clove Garlic; ½ medium Carrots; ¼ bulb Fennel bulb; ½ stalk, medium Celery; ½ medium Onion; 1 tsp Ground sage; ⅛ cup, chopped English walnuts; 1 oz Fontina cheese; 1 tsp Olive oil; ½ dash Salt; ½ dash Black pepper; ½ tbsp Tomato paste; ½ cup Lentils; 2 ¼ cup Water; ⅛ cup Parmesan cheese

Per 1 serving · 926 g · 16 ingredients

Calories

864

43%
of a 2,000 cal day

Protein
44g
20% of calories
Carbs
114g
52% of calories
Fat
28g
28% of calories

Portion

At a glance

One serving of Lentil Minestra (926 g) has 864 calories, with 44 g of protein, 114 g of carbohydrates and 28 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (89% DV), dietary fiber (61% DV) and Vitamin A (44% DV). Keep an eye on sodium and saturated fat, which provide 24% and 46% of the daily value.

Per 100 g

93cal

low energy density

Protein per 100 cal

5.1g

Net carbs

97g

carbs minus fiber

Fiber

17g

10 g sugar

High in

20%+ of the daily value

Protein89%
Dietary fiber61%
Vitamin A44%
Vitamin C24%
Vitamin K57%
Thiamine77%

Good source of

10–19% of the daily value

Vitamin E16%
Selenium17%

Watch

20%+ of the daily value

Sodium24%
Saturated fat46%

Ingredients

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

Directions

Prep 15 minCook 35 min

1
Heat the oven to 425° F. Wash and dry the produce. Split the baguette lengthwise. Thinly slice the garlic, carrot, celery, and onion; halve, core, and dice the fennel. Pick and chop the sage leaves. Roughly chop the walnuts and thinly slice the Fontina.
2
Warm the olive oil in a medium pot over medium-high heat. Add the sage in a single layer and fry until crisp, 30 to 60 seconds per side. Transfer to a paper towel–lined plate; season lightly with salt and pepper.
3
In the same pot, add the garlic, carrot, fennel, celery, and onion; season with a pinch of salt and pepper. Cook, stirring often, until softened, 3 to 5 minutes. Stir in the tomato paste and cook until darkened and fragrant, 2 to 3 minutes.
4
Add the lentils and water; season lightly. Bring to a boil, then reduce to a lively simmer and cook, stirring occasionally, until the lentils are just tender, 18 to 20 minutes.
5
While the soup simmers, set the baguette halves cut side up on a sheet pan. Top evenly with Fontina, walnuts, and half of the Parmesan; season lightly. Bake until the cheese is melted and the walnuts are lightly toasted, 7 to 9 minutes.
6
Ladle the minestra into bowls. Serve with the Fontina–walnut toasts and garnish with the crispy sage and remaining Parmesan.

Vitamins & minerals

Amounts for 1 serving (926 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	394 μg	44%
Vitamin C	21 mg	24%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	16%
Vitamin K	69 μg	57%
Thiamine	1 mg	77%
Riboflavin (B2)	0.3 mg	21%
Niacin	4 mg	24%
Vitamin B6	1 mg	64%
Folate (B9)	519 μg	130%
Vitamin B12	1 μg	27%
Pantothenic acid	3 mg	54%
Choline	123 mg	22%

Minerals

Nutrient	Amount	% Daily Value
Calcium	412 mg	41%
Iron	8 mg	101%
Potassium	1,322 mg	28%
Magnesium	106 mg	25%
Phosphorus	567 mg	81%
Zinc	5 mg	49%
Copper	1 mg	113%
Manganese	2 mg	89%
Selenium	9 μg	17%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,063 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	3,057 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	7 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	2,301 μg	—
Lysine	3 g	—
Maltose	0.3 g	—
Methionine	0.5 g	—
Monounsaturated fats	8 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	9 g	—
Proline	3 g	—
Retinol	95 μg	—
Serine	2 g	—
Starch	48 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	1 g	—
Total omega 6	6 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 864 calories

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

164min
Walking (3.5 mph)
104min
Cycling (moderate)
72min
Running (6 mph)
122min
Swimming laps

Common questions

How many calories are in Lentil Minestra?

One serving of Lentil Minestra (1 serving) has 864 calories, which works out to 93 calories per 100 g. That is about 43% of a 2,000-calorie day.

Is Lentil Minestra high in protein?

It provides a solid 44 g of protein per serving (89% of the 50 g daily value), but protein supplies only 20% 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 Lentil Minestra keto-friendly?

It is hard to fit into a strict keto diet. One serving has 97 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lentil Minestra?

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

How much sugar is in Lentil Minestra?

10 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 (926 g)

Calories864

% Daily Value*

Total fat 28g	35%
Saturated fat 9.2g	46%
Trans fat 0g
Cholesterol 40mg	13%
Sodium 555mg	24%
Total carbohydrate 114g	42%
Dietary fiber 17g	61%
Total sugars 10g
Protein 44g

* 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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