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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



  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


 vitamin A226%

 vitamin K116%

 vitamin C13%









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

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin A 2030.72 mcg RAE 226 77.9 excellent
vitamin K 104.40 mcg 116 40.0 excellent
vitamin C 9.69 mg 13 4.5 very good
biotin 3.62 mcg 12 4.2 very good
phosphorus 74.75 mg 11 3.7 very good
copper 0.09 mg 10 3.5 very good
manganese 0.22 mg 10 3.3 good
fiber 2.37 g 8 2.9 good
molybdenum 3.60 mcg 8 2.8 good
magnesium 30.91 mg 7 2.5 good
vitamin B6 0.12 mg 7 2.4 good
vitamin B1 0.08 mg 7 2.3 good
potassium 272.63 mg 6 2.0 good
iron 0.95 mg 5 1.8 good
vitamin B3 0.75 mg 5 1.6 good
vitamin B2 0.06 mg 5 1.6 good
World's Healthiest
Foods Rating
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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