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– 54 –
Vegetables and Legumes
Cooking Fresh Vegetables By Micro Power
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 1100 W 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.
Cooking Fresh Vegetables by Micro Power
Vegetables should be covered and cooked on 1100 W power for best results. Weights given are trimmed
weights.
VEGETABLE QUANTITY COOKING PROCEDURE
APPROX.
COOKING
TIME
(in minutes)
on 1100 W
Asparagus 250
g
Covered dish with ¼ cup water 1 to 3
Beans (fi nely sliced) 250
g
Covered dish with ¼ cup water 3 to 5
Beetroot
4 whole
(1
kg
)
Covered with 1 cup water in 4-litre dish.
Stand after cooking - 5 mins.
14 to 18
Broccoli 250
g
Covered dish with ¼ cup water. 4 to 6
Brussels Sprouts 250
g
Covered dish with ¼ cup water. 4 to 6
Cabbage 500
g
Shredded, with ¼ cup water in covered dish. 5 to 7
Carrots
4 (sliced
fi nely)
250
g
With ¼ cup water in covered dish. 5 to 6
Caulifl ower 500
g
With ¼ cup water in covered dish. 6 to 8
Celery
6 stalks (400
g
)
cut in 1 cm
pieces
With ¼ cup water in covered dish. 4 to 6
Corn
2 cobs (500
g
)
4 cobs (1
kg
)
Brush with melted butter and cook in covered
dish.
4 to 6
10 to 12
Eggplant 1 (500
g
) Dice with ¼ cup water in covered dish. 4 to 6
Mushrooms 250
g
(sliced) Cook with 2 tablespoons butter in covered dish. 2 to 4
Onions 3 (200
g
) Cut in quarters with ¼ cup water in covered dish. 5 to 7
Peas 250
g
Shell peas and place with ¼ cup water in covered
dish.
3 to 5
Potatoes-Mashed
-Jacket
500
g
3 Med
Peeled and quartered with ¼ cup water. Covered.
Cook uncovered on paper towel lined plate.
8 to 10
7 to 9
Pumpkin 500
g
Peeled and cut into uniform pieces with ¼ cup
water in covered dish.
7 to 9
Spinach/Silver Beet 250
g
Remove stem, cut leaves into small pieces.
Cook with ¼ cup water in covered dish.
4 to 5
Sweet Potato 500
g
In serving size pieces with 2 tablespoons water in
covered dish.
7 to 9
Turnips 500
g
Peeled and sliced fi nely with ¼ cup water in cov-
ered dish.
6 to 8
Tomatoes 2 (300
g
) Sliced and cooked covered. 2 to 4
Zucchini 500
g
Cut in 2 cm pieces in covered dish. 5 to 7
F0003CA00QP_OI_07_180507.indd 54 2018/5/8 14:00:59
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