Vegetable Varieties
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
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
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| Vegetable | Quantity | Cooking Procedure | Approximate Cooking Time |
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| Beans | 250 g | Cook in covered | 5 to 7 |
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| Broad beans | 250 g | Cook in covered | 5 to 7 |
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| Broccoli (spears) | 350 g | Cook in covered | 5 to 7 |
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| Brussels Sprouts | 250 g | Cook in covered | 5 to 7 |
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Guide |
| Carrots (baby) | 250 g | Cook in covered | 6 to 8 |
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| Cauliflower | 500 g | Cook in covered | 5 to 7 | |
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| Corn (1/2 cob) | 1/2 cob (75 g) | Cook in covered | 3 to 4 |
Cooking |
| Corn (cobs) | 250 g | Cook in covered | 5 to 7 |
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| Spinach | 250 g | Cook in covered | 5 to 7 | |
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| Mixed vegetables | 250 g | Cook in covered | 5 to 7 |
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| Peas | 250 g | Cook in covered | 5 to 7 |
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Dried Beans and Peas Chart
Item | Container | Amount | Approx. Time to Boil Hot Water | To Cook Beans on MED |
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| of Hot Water | on HIGH Covered (in mins.) | LOW Covered (in mins.) |
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Lentils (250 g) | 2 litre | 10 to 12 | 15 to 20 | |
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Soup mix (250 g) | 2 litre | 10 to 12 | 15 to 20 | |
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Split peas (250 g) | 2 litre | 10 to 12 | 20 to 25 | |
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Beans (250 g) | 2 litre | 10 to 12 | 25 to 30 | |
Soaked overnight |
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70