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Minted Green Peas & Carrots
Peas are nutritious, tasty and easy to prepare. Frozen vegetables (such as frozen peas) have been found to retain much of their nutritional value so if you don't have time to shuck fresh peas, use frozen. This dish is a great addition to just about any meal!
Minted Green Peas & Carrots Prep and Cook Time: 15 minutes

Ingredients:
  • 10 oz package of frozen peas
  • 2 medium-size carrots, peeled and diced into 1/2-inch pieces
  • 1 TBS chicken or vegetable broth
  • 1/2 medium onion, minced
  • 1 medium clove garlic, pressed
  • 2 tsp fresh chopped mint
  • 2 TBS fresh lemon juice
  • 1 TBS extra virgin olive oil
  • salt and black pepper to taste
  • Optional: 1 TBS Parmesan cheese, 3 TBS sunflower seeds or 1 TBS sliced almonds

Directions:

  1. Peel and dice carrots into 1/2-inch cubes.
  2. Bring water to a boil in a steamer with a tight fitting lid.
  3. Place carrots in steamer basket. Cover and steam for about 3 minutes and then add peas and steam for 3 more minutes. Remove from heat.
  4. Meanwhile, heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion over medium heat in broth for 5 minutes, stirring frequently. Add garlic and continue to sauté for another minute. Add steamed carrots and peas along with mint, salt, and pepper. Mix well.
  5. Remove from heat and toss with lemon juice, and olive oil.
Serves 4

Nutritional Profile

Minted Green Peas and Carrots
1.00 serving
(130.88 grams)
Calories: 106

NutrientDRI/DV



 fiber18%




 copper12%

 folate12%




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 Green Peas & Carrots 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 Green Peas and Carrots
1.00 serving
130.88 grams
Calories: 106

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A419.23 mcg RAE477.9excellent
vitamin C19.20 mg264.3very good
fiber4.43 g183.0good
vitamin B10.21 mg183.0good
manganese0.31 mg162.6good
molybdenum5.76 mcg132.2good
copper0.11 mg122.1good
folate47.12 mcg122.0good
phosphorus72.79 mg101.8good
vitamin B31.54 mg101.6good
vitamin B60.16 mg91.6good
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 Green Peas & Carrots

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