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Vegetable Varieties
Directions for Cooking Vegetables
FRESH
VEGETABLES BY MICROWAVE
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 P10 according to time recommended in
charts. Halfway through cooking, stir, turn
vegetables over or rearrange.
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.
F
ROZEN VEGETABLES BY
MICROWAVE
Remove vegetables from package and place in an
appropriate sized container. Vegetables frozen in a
pouch should be placed on a dish and the top
pierced. Cook on P10 according to directions given
in chart. Vegetables should be cooked covered with
a lid or plastic wrap.
Halfway through cooking, stir, turn vegetables over
or rearrange. Stir after cooking. Allow to stand for 2
to 3 minutes before serving.
DRIED
BEANS OR PEAS BY MICROWAVE
Place hot tap water in 4-litre dish. Bring hot water to
the boil on P10 for 10 to 12 minutes. Add beans and
2 tablespoons oil to water. Cook according to
directions in chart. Stir. Allow to stand, covered, for
15 to 20 minutes.
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
beans. Use in place of canned beans.
Frozen Vegetables Chart for Microwave Cooking
APPROX.
VEGETABLE QUANTITY COOKING PROCEDURE COOKING TIME
(in minutes) on P10
Beans 250 g Cook in covered 2-litre dish. 4 to 6
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 500 g Cook in covered 2-litre dish. 5 to 7
Corn (
1
⁄2 cob)
1
⁄2 ear (75 g) Cook in covered 2-litre dish. 3 to 4
Corn (cobs) 250 g Cook in covered 2-litre dish. 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. 4 to 6
Spinach 250 g Cook in covered 2-litre dish. 4 to 6
Dried Beans and Peas Chart for Microwave Cooking
APPROX. TIME TO TO COOK BEANS
ITEM CONTAINER
AMOUNT OF BOIL HOT WATER on P3
HOT WATER on P10 (in minutes) (in minutes)
COVERED COVERED
Lentils (250 g) 4-litre dish 2 litres 10 to 12 15 to 20
Soup Mix (250 g) 4-litre dish 2 litres 10 to 12 20 to 25
Split Peas or 4-litre dish 2 litres 10 to 12 25 to 30
Lentils (250 g)
Beans (250 g) 4-litre dish 2 litres 10 to 12 25 to 30
Soaked overnight