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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 a wonderful texture.

Prep and Cook Time: 15 minutes Ingredients: 6 medium-sized carrots peeled and cut in turned pieces 1/2 TBS fresh chopped parsley 1 TBS fresh chopped mint 1 TBS coarsely chopped pumpkin seeds 2 TBS lemon juice extra virgin olive oil to taste salt and cracked black pepper to taste

Directions:

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

   Serves 6

Healthy Cooking Tips:

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

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 52.16 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 20306.50 IU 406.1 140.2 excellent vitamin K 104.40 mcg 130.5 45.0 excellent vitamin C 9.69 mg 16.1 5.6 very good manganese 0.22 mg 11.0 3.8 very good dietary fiber 2.37 g 9.5 3.3 good potassium 272.63 mg 7.8 2.7 good magnesium 30.91 mg 7.7 2.7 good phosphorus 74.75 mg 7.5 2.6 good tryptophan 0.02 g 6.3 2.2 good vitamin B6 (pyridoxine) 0.12 mg 6.0 2.1 good vitamin B1 (thiamin) 0.08 mg 5.3 1.8 good iron 0.95 mg 5.3 1.8 good molybdenum 3.60 mcg 4.8 1.7 good copper 0.09 mg 4.5 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Minted Carrots with Pumpkin Seeds

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