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Minted Carrots with Pumpkin Seeds
This is a delightfully easy and refreshing way to serve carrots that complements many dishes. The pumpkin seeds add extra nutrition and great texture.
Minted Carrots with Pumpkin Seeds Prep and Cook Time: 15 minutes

Ingredients:

Directions:

  1. Bring lightly salted water to a boil in steamer with a tight fitting lid.
  2. Steam carrots in basket until al denté (slightly crunchy inside).
  3. Chop rest of ingredients and toss with carrots when done.
Serves 6

Check doneness of your carrots by inserting the tip of a sharp knife into the center. You want them tender on the outside with a slight crispiness in the center.

Nutritional Profile

Minted Carrots with Pumpkin Seeds
1.00 serving
(81.52 grams)
Calories: 52

NutrientDRI/DV

 vitamin A226%

 vitamin K116%


 biotin12%



 copper10%

 fiber9%






 iron5%



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Minted Carrots with Pumpkin Seeds is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Minted Carrots with Pumpkin Seeds
1.00 serving
81.52 grams
Calories: 52

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A2030.72 mcg RAE22677.9excellent
vitamin K104.40 mcg11640.0excellent
vitamin C9.69 mg134.5very good
biotin3.62 mcg124.2very good
manganese0.22 mg113.8very good
phosphorus74.75 mg113.7very good
copper0.09 mg103.5very good
fiber2.37 g93.3good
molybdenum3.60 mcg82.8good
potassium272.63 mg82.7good
magnesium30.91 mg82.7good
vitamin B60.12 mg72.4good
vitamin B10.08 mg72.3good
iron0.95 mg51.8good
vitamin B30.75 mg51.6good
vitamin B20.06 mg51.6good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Minted Carrots with Pumpkin Seeds

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