1 serving of lentil minestra contains 864 Calories. The macronutrient breakdown is 52% carbs, 28% fat, and 20% protein. This is a good source of protein (79% of your Daily Value), fiber (61% of your Daily Value), and potassium (28% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 15 minutes
- Cook Time
- 35 minutes
Ingredients
Ground sage 2 tsp or 1g
English walnuts ¼ cup, chopped or 29g
Fontina cheese 2 oz or 57g
Olive oil 2 tsp or 9g
Water 4 ½ cup or 1.07kg
Directions
- 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.
- 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.
- 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.
- 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.
- 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.
- Ladle the minestra into bowls. Serve with the Fontina–walnut toasts and garnish with the crispy sage and remaining Parmesan.
Nutrition Facts
For 1 serving of lentil minestra (926g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 864 | |
| Fats | 28g | 35% |
| Saturated fats | 9g | 46% |
| Trans fats | 0g | |
| Cholesterol | 40mg | 13% |
| Sodium | 555mg | 24% |
| Carbs | 114g | 42% |
| Net carbs | 97g | |
| Fiber | 17g | 61% |
| Sugar | 10g | |
| Protein | 44g | |
| Calcium | 412mg | 41% |
| Iron | 8mg | 101% |
| Potassium | 1322mg | 28% |
| Vitamin D | 0.3μg | 2% |
| Vitamins and Minerals | ||
| Alpha carotene | 1063μg | |
| Beta carotene | 3057μg | |
| Caffeine | 0mg | |
| Choline | 123mg | 22% |
| Copper | 1mg | 113% |
| Fluoride | 3μg | |
| Folate (B9) | 519μg | 130% |
| Lycopene | 2301μg | |
| Magnesium | 106mg | 25% |
| Manganese | 2mg | 89% |
| Niacin | 4mg | 24% |
| Pantothenic acid | 3mg | 54% |
| Phosphorus | 567mg | 81% |
| Retinol | 95μg | |
| Riboflavin (B2) | 0.3mg | 21% |
| Selenium | 9μg | 17% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 77% |
| Vitamin A IU | 6299IU | |
| Vitamin A | 394μg | 44% |
| Vitamin B12 | 1μg | 27% |
| Vitamin B6 | 1mg | 64% |
| Vitamin C | 21mg | 24% |
| Vitamin D IU | 9IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.3μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 69μg | 57% |
| Zinc | 5mg | 49% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | 3g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0.1g | |
| Starch | 48g | |
| Fats | ||
| Saturated fats | 9g | 46% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 9g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 6g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 3g | |
| Aspartic acid | 4g | |
| Cystine | 0.4g | |
| Glutamic acid | 7g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 0.5g | |
| Phenylalanine | 2g | |
| Proline | 3g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |











