VEGETABLES
Guide for Cooking Fresh Vegetables
Nutrition research indicates that many microwaved vegetables and fruits lose less water soluble vitamin C
than when cooked conventionally. This is due to shorter cooking time and to the fact that less cooking water is
needed when microwaving fruits and vegetables. Best of all, vegetables keep their fresh color, texture and
flavor. Vegetables should be microwaved covered with vented plastic wrap or a casserole lid. Vegetables
cooked in their skins, such as potatoes, are already so tightly covered that they should be pricked with a fork
before cooking in order to release excess steam. To assure even cooking, vegetables should be cut in
uniform pieces and stirred during the cooking time. Always add salt to water before adding vegetables.
Reduce time a minute or two for crisp-tender texture. Increase time for very soft texture. Remember to allow
standing time of two to five minutes after cooking because, as most foods do, vegetables will continue to cook
after they are removed from the microwave oven.
Food
Water
Cook on
Standing Special Notes
Amount
Power 100
Time
Asparagus
Spears (1lb)
1/4 cup
5 - 6 min.
2 min.
Medium Casserole. Re-
Cuts (1lb) 1/2 cup
5 - 6 min.
2 min.
arrange once.
Beans
Fresh green (1/2 lb)
1/4 cup
4 - 5 min.
2 min.
Stir twice.
Frozen green (1/2 lb)
2 Tbsp
5 1/2 - 6 1/2 min. 2 min.
Stir twice.
Green Peas (2 cups)
1/4 cup
4 - 5 min.
2 min.
Small casserole. Stir twice.
Broccoli (2 cups)
1/4 cup
4 - 5 min.
2 min.
Medium casserole.
Rearrange once during cooking.
Brussels Sprouts (1 lb)
1/4 cup
6 - 7 1/2 min.
2 - 3 min. Medium casserole. Stir once.
Cabbage (1 lb)
1/4 cup
5 - 6 min.
2 - 5 min. Rearrange once during cooking.
Cauliflower pieces (1 head)
1/4 cup
6 - 7 min.
2 - 5 min. Wrap in plastic wrap.
Stir once.
Mushroom slices (1/2 lb)
2 Tbsp
3 - 4 min.
2 - 3 min. Small casserole. Stir once.
SOUPS
Guide for Cooking Soups
Satisfy appetites with savory soups prepared in your microwave oven. Adapt your favorites by using similar
cooking times and techniques.
Food
Power
Cooking Time
Standing
Special Notes
Level
Time
Canned Condensed
Cream style, Bean, Pea
or Mushroom (10 1/2 -
11 1/2 oz)
With Water
100
4 1/2 - 5 1/2 min.
2 - 3 min.
Stir halfway through
With Milk
80
5 1/2 - 6 1/2 min.
2 - 3 min.
cooking time. Cover.
Dry Soup Mix
100
5 1/2 - 7 min.
2 - 3 min.
Add water.
then
Cover with lid.
1 envelope (10 1/2 oz)
50
3 - 4 min.
Stir twice.
Broth (10 1/2 oz)
100
4 - 5 min.
2 - 3 min.
Stir twice. Cover
COOKING GUIDE (CONTINUED)
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