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VEGETABLES
Guide for Cooking Fresh Vegetables
Nutrition research indicates that many microwaved vegetables and fruits lose less water soluble vitamin C than when cooked
conventionally. This is due to shorter cooking time and to the fact that less cooking water is needed when microwaving fruits and
vegetables. Best of all, vegetables keep their fresh color, texture and flavor. Vegetables should be microwaved covered with
vented plastic wrap or a casserole lid. Vegetables cooked in their skins, such as potatoes, are already so tightly covered that
they should be pricked with a fork before cooking in order to release excess steam. To assure even cooking, vegetables should
be cut in uniform pieces and stirred during the cooking time. Always add salt to water before adding vegetables. Reduce time a
minute or two for crisp-tender texture. Increase time for very soft texture. Remember to allow standing time of 2 to 5 minutes
after cooking, because as most foods do, vegetables will continue to cook after they are removed from the microwave oven.
Food Water Cook on Standing Special Notes
Amount Power 10 Time
Asparagus
Spears (1lb)1/4 cup 1/4 cup 4 - 5 min. 2 min. Medium Casserole. Re-
Cuts (1lb) 1/2 cup 1/2 cup 4 - 5 min. 2 min. arrange once.
Beans
Fresh green (1/2lb) 1/4 cup 3 - 4 min. 2 min. Stir twice.
Frozen green (1/2lb) 2 Tbsp 4 1/2 - 5 1/2 min. 2 min. Stir twice.
Green Peas (2 cups) 1/4 cup 3 - 4 min. 2 min. Small casserole. Stir twice.
Broccoli (2 cups) 1/4 cup 3 - 4 min. 2 min. Medium casserole.
Rearrange once during cooking.
Brussels Sprouts (1lb) 1/4 cup 5 - 5 1/2 min. 2 - 3 min. Medium casserole. Stir once.
Cabbage (1lb) 1/4 cup 4 - 5 min. 2 - 5 min. Rearrange once during cooking.
Cauliflower pieces (1 head) 1/4 cup 5 - 6 min. 2 - 5 min. Wrap in plastic wrap.
Stir once.
Mushroom slices (1/2lb)) 2 Tbsp 2 1/2 - 3 1/2 min. 2 - 3 min. Small casserole. Stir once.
SOUPS
Guide for Cooking Soups
Satisfy appetites with savory soups prepared in your microwave oven. Follow our recipes for homemade soups and stews or
adapt your favorites by using similar cooking times and techniques.
Food Power Cooking Time Standing Special Notes
Level Time
Canned Condensed
Cream style, Bean, Pea
or Mushroom (10 1/2 -
11 1/2 oz) with Water 10 3 1/2 - 4 1/2 min. 2 - 3 min. Stir halfway through
With Milk 8 4 1/2 - 5 1/2 min. 2 - 3 min. cooking time. Cover.
Dry Soup Mix 10 4 1/2 - 6 1/2 min. 2 - 3 min.
then Add water. Cover with lid. Stir twice.
(1 envelope (10 1/2 oz) 6 3 1/2 - 4 min.
Broth (10 1/2 oz) 10 5 - 6 min. 2 - 3 min. Stir twice. Cover with lid.
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