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Cooking Guide
Vegetable Varieties
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.
Directions for Cooking Vegetables by Microwave
Frozen Vegetables Chart
Vegetable
Beans
Broad beans
Broccoli (spears)
Brussels Sprouts
Carrots (baby)
Cauliflower
Corn (
1
/
2
cob)
Corn (cobs)
Mixed vegetables
Peas
Spinach
Quantity
250 g
250 g
350 g
250 g
250 g
500 g
1
/
2
cob (75 g)
250 g
250 g
250 g
250 g
Approximate Cooking Time
(in min.) on HIGH power
5 to 7
5 to 7
5 to 7
5 to 7
6 to 8
5 to 7
3 to 4
5 to 7
5 to 7
5 to 7
5 to 7
Cooking Procedure
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Cook in covered 2-litre dish.
Dried Beans and Peas Chart
Item
Lentils (250 g)
Soup mix (250 g)
Split peas (250 g)
Beans (250 g)
Soaked overnight
Container
4-litre dish
4-litre dish
4-litre dish
4-litre dish
To Cook Beans on MED
LOW Covered (in mins.)
15 to 20
15 to 20
20 to 25
25 to 30
Amount
of Hot Water
2 litre
2 litre
2 litre
2 litre
Approx.Time to Boil Hot Water
on HIGH Covered (in mins.)
10 to 12
10 to 12
10 to 12
10 to 12