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 HIGH 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.
FROZEN 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 HIGH 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
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
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| APPROX. |
VEGETABLE | QUANTITY | COOKING PROCEDURE | COOKING TIME |
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| (in minutes) on HIGH |
Beans | 250 g | Cook in covered | 4 to 6 |
Broad Beans | 250 g | Cook in covered | 5 to 7 |
Broccoli (spears) | 350 g | Cook in covered | 5 to 7 |
Brussels Sprouts | 250 g | Cook in covered | 5 to 7 |
Carrots (baby) | 250 g | Cook in covered | 6 to 8 |
Cauliflower | 500 g | Cook in covered | 5 to 7 |
Corn (1⁄2 cob) | 1⁄2 ear (75 g) | Cook in covered | 3 to 4 |
Corn (cobs) | 250 g | Cook in covered | 5 to 7 |
Mixed Vegetables | 250 g | Cook in covered | 5 to 7 |
Peas | 250 g | Cook in covered | 4 to 6 |
Spinach | 250 g | Cook in covered | 4 to 6 |
Dried Beans and Peas Chart for Microwave Cooking
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| APPROX. TIME TO | TO COOK BEANS | |
ITEM | CONTAINER | AMOUNT OF | BOIL HOT WATER | on MEDIUM | |
HOT WATER | on HIGH (in minutes) | (in minutes) | |||
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| COVERED | COVERED | |
Lentils (250 g) | 2 litres | 10 to 12 | 15 to 20 | ||
Soup Mix (250 g) | 2 litres | 10 to 12 | 15 to 20 | ||
Split Peas or | 2 litres | 10 to 12 | 20 to 25 | ||
Lentils (250 g) |
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Beans (250 g) | 2 litres | 10 to 12 | 25 to 30 | ||
Soaked overnight |
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Cooking Guide
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