Lemony Carrot Dip

1. Cook the carrots in boiling salted water for 15 minutes or until soft, or cook them for 40 minutes in an oven pre-heated to 180°C.

2. Mash or blend the carrots with lemon juice, season and top with the toasted cumin seeds.

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Nutrient	Quantity
Total fats	7.4618 g
Protein	11.6548 g
Carbohydrates	84.9287 g
Energy	410.0204 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0604 g
Water	682.0633 g
Aspartic acid	1.4592 g
Calcium, Ca	488.6262 mg
Lutein + zeaxanthin	2079.2189 g
Fiber, total dietary	24.2118 g
Carotene, beta	63820.8902 g
Niacin	8.7055 mg
Vitamin A, RAE	6428.9501 g
Arginine	0.6989 g
Riboflavin	0.5282 mg
Tocopherol, beta	0.0768 mg
Fatty acids, total saturated 20:1	0.0534 g
Glutamic acid	2.8109 g
Sodium, Na	572.3002 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0688 g
Total lipid (fat)	7.4618 g
Manganese, Mn	1.9388 mg
Fructose	4.224 g
Proline	0.4147 g
Fatty acids, total saturated 16:0	0.5561 g
Sucrose	27.5712 g
Choline, total	73.921 mg
Sugars, total	37.0254 g
Serine	0.4147 g
Fatty acids, total saturated 10:0	0.0045 g
Fatty acids, total saturated 18:0	0.1021 g
Vitamin B-6	1.1712 mg
Selenium, Se	2.0872 g
Ash	9.3764 g
Fatty acids, total saturated 18:1 undifferentiated	3.5241 g
Pantothenic acid	2.1008 mg
Phenylalanine	0.4685 g
Copper, Cu	0.5649 mg
Betaine	3.072 mg
Thiamin	0.6661 mg
Methionine	0.1536 g
Iron, Fe	19.0399 mg
Carbohydrate, by difference	84.9287 g
Phosphorus, P	394.9013 mg
Folate, total	148.6829 g
Lycopene	7.68 g
Alanine	0.8678 g
Valine	0.5299 g
Fatty acids, total saturated 18:2 undifferentiated	1.6666 g
Glycine	0.361 g
Carotene, alpha	26703.3821 g
Glucose (dextrose)	4.5312 g
Fatty acids, total saturated 14:0	0.0045 g
Zinc, Zn	3.0541 mg
Isoleucine	0.5914 g
Fatty acids, total saturated 12:0	0.0045 g
Fatty acids, total polyunsaturated	1.7269 g
Leucine	0.7834 g
Tocotrienol, alpha	0.0768 mg
Vitamin A, IU	128622.6058 IU
Folate, DFE	148.6829 g
Tryptophan	0.0922 g
Vitamin C, total ascorbic acid	48.4228 mg
Phytosterols	17.136 mg
Starch	10.9824 g
Tyrosine	0.3302 g
Vitamin K (phylloquinone)	102.7368 g
Fatty acids, total saturated	0.6719 g
Histidine	0.3072 g
Fatty acids, total monounsaturated	3.6458 g
Threonine	1.4669 g
Folate, food	148.6829 g
Cryptoxanthin, beta	0.4417 g
Vitamin E (alpha-tocopherol)	5.9113 mg
Magnesium, Mg	184.5687 mg
Lysine	0.7757 g
Potassium, K	2911.2235 mg
Cystine	0.6374 g
Fluoride, F	24.576 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	0.5	0.6404	0.2058	0.0066
Salt	0	0	0	0
Carrot	6	314.88	73.5744	1.8432
Pepper	0	0	0	0
Cumin Seed	0.25 cup	94.5	11.1485	5.612