Directions for Cooking Vegetables by Microwave
Fresh Vegetables
Place vegetables in a casserole dish. Add 2 to 3
tablespoons of water per 500 g of vegetables. Add
salt to water or add after cooking. Do not place salt
directly on vegetables. Cover dish with glass lid or
plastic wrap.
Cook on HIGH according to time recommended in
charts. Halfway through cooking, stir, turn vegetables
over or rearrange, if required.
Vegetables that are to be cooked whole and
unpeeled, need to be pierced to allow steam to
escape. Place vegetables on a paper towel lined
dinner plate.
Allow to stand covered according to the time
indicated in the charts.
Frozen Vegetables
Remove vegetables from package and place in
an appropriate sized container. Vegetables frozen
in pouch should be placed in a dish and the top
pierced. Cook on HIGH according to directions given
in chart. Vegetables should be cooked covered with
a lid or plastic wrap.
Dried Beans or Peas
Place hot tap water, in a 4-litre dish. Bring hot water
to the boil on HIGH for 10 to 12 minutes.
To Cook by Time:
Add beans and 2 tablespoons oil to water. Cook
according to directions in chart. Stir.
Note: Beans such as red kidney beans and lima
beans should be soaked overnight before cooking.
250 g of dried beans equals about 3 cups cooked.
Use in place of canned beans. Allow to stand,
covered, for 15 to 20 minutes after cooking.
Frozen Vegetables Chart
Dried Beans and Peas Chart
Vegetable Varieties
Vegetable Quantity Cooking Procedure
Approximate Cooking Time
(in min.) on HIGH power
Beans 250 g Cook in covered 2-litre dish. 5 to 7
Broad beans 250 g Cook in covered 2-litre dish. 5 to 7
Broccoli (spears) 350 g Cook in covered 2-litre dish. 5 to 7
Brussels Sprouts 250 g Cook in covered 2-litre dish. 5 to 7
Carrots (baby) 250 g Cook in covered 2-litre dish. 6 to 8
Cauliflower 250 g Cook in covered 2-litre dish. 5 to 7
Corn (
1
/
2
cob)
Corn (cobs)
1
/
2
cob (75 g)
250 g
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
3 to 4
5 to 7
Mixed vegetables 250 g Cook in covered 2-litre dish. 5 to 7
Peas 250 g Cook in covered 2-litre dish. 5 to 7
Spinach 250 g Cook in covered 2-litre dish. 5 to 7
Item Container
Amount
of Hot Water
Approx. Time to Boil Hot Water
on HIGH Covered (in mins.)
To Cook Beans on MED
LOW Covered (in mins.)
Lentils (250 g)
4-litre dish 2 litre 10 to 12 15 to 20
Soup mix (250 g)
4-litre dish 2 litre 10 to 12 15 to 20
Split peas (250 g)
4-litre dish 2 litre 10 to 12 20 to 25
Beans (250 g)
Soaked overnight
4-litre dish 2 litre 10 to 12 25 to 30
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