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Minted Carrots with Pumpkin Seeds

This is a delightful, easy, and refreshing way to serve carrots. The pumpkin seeds add a wonderful texture and extra nutrition, complementing many of our dishes.

Minted Carrots with Pumpkin Seeds Prep and Cook Time: 15 minutes

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


  1. Bring lightly salted water to a boil in steamer with a tight fitting lid.
  2. Steam carrots in basket until slightly crunchy inside, (el dente).
  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 still a slight crispiness in the center.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Minted Carrots with Pumpkin Seeds
1.00 serving
52.16 calories
Nutrient Amount %DV Nutrient
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
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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This page was updated on: 2002-09-27 13:24:20

For education only, consult a healthcare practitioner for any health problems.

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