Guide to Microwave Cooking Veges

Guide to Microwave Cooking Veges

October 09, 2023
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Did you know that using the microwave with a small amount of water essentially steams food from the inside out. That keeps in more vitamins and minerals than almost any other cooking method and shows microwave food can indeed be healthy!


Almost every kiwi home has a microwave oven, and the convenience they offer is undeniable. So here's a guide to helping you cook your fresh and frozen veges in your microwave, and help lock in those nutrients for a healthier meal!

And remember, always place the stems of vegetables – e.g. cauliflower, broccoli – toward the outside of the dish. The stems are tougher than the flower, so this will ensure even cooking, and as microwave cooking is so quick, it's best to season to taste with herbs and spices after cooking.

Microwave: Frozen Vegetables

  1. Place vegetables in a medium/large microwave safe bowl and cover with plastic wrap.
  2. Halfway through cooking, stir the vegetables to ensure even cooking.
  3. Allow to stand for 2 minutes before draining any water and serving.
Vegetable AmountMicrowave Time 1200WInstructions
Broccoli 500g8 - 10 minutes
Break apart as soon as possible.  Arrange flowers toward the centre. 
Carrots (sliced)500g9 - 11 minutesStir halfway through.
Cauliflower500g8 - 10 minutesBreak apart as soon as possible.  Arrange flowers toward the centre. 
Corn on the Cob4 pieces7 - 9 minutes
Peas (green)500g7 - 9 minutes
Spinach250g6 - 8 minutesBreak apart as soon as possible. 
Mixed Vegetables (i.e. carrots, peas, corn, beans)500g13 - 14 minutesBreak apart as soon as possible. 











Microwave: Fresh Vegetables

  1. Wash vegetables under cold running water.
  2. Cover required dishes with plastic wrap or a lid.
  3. Drain any remaining water after standing, before serving.

Vegetable AmountMicrowave Time
1200W		Instructions
Asparagus
(halves)		 500g4 - 6 minutes
Place in a microwave safe dish. Cover. Stand for 2 minutes.
Beans
(topped & tailed)		500g4 - 6 minutes
Put in a microwave safe dish with 1tsp of water. Cover.  Stand for 2 minutes.
Broccoli
(uniform florets)		500g4 - 6 minutesPlace in a microwave safe dish. Cover. Stand for 2 minutes.
Brussel Sprouts500g4 - 6 minutesPlace in a microwave safe dish. Cover. Stand for 2 minutes.
Cabbage
(shredded)
500g6 - 8 minutesPut in a microwave safe dish with 2 Tbsp of water. Cover.  Stand for 2 minutes.
Carrots
(sliced)		500g5 - 7 minutesPlace in a microwave safe dish. Cover. Stand for 2 minutes (cook longer for less crunch).
Cauliflower 
(uniform florets)		500g5 - 7 minutesPut in a microwave safe dish with 1 Tbsp of water. Cover.  Stand for 2 minutes.
Corn on the Cob2 pieces6 - 8 minutes
Rinse corn under cold water.  Place corn in husk directly on the turntable. Turn over during cooking. Stand for 2 minutes.
Mushrooms
(quartered)		500g4 - 6 minutesPut in a microwave safe dish with 1 Tbsp of water. Cover.  Stand for 2 minutes.
Potatoes - Jacket4 medium12 - 13 minutesPierce with a fork.  Turn over during cooking.  Stand for minutes.
Potatoes - Boiled4 medium14 - 16 minutesPeel and quarter potatoes.  Cook in a dish with 1/3 cup of water.  Cook covered.  Stand for 2 minutes.
Pumpkin 
(2cm cubes)		500g7 - 8 minutesPlace in a microwave safe dish. Cover. Stand for 2 minutes.
Spinach 
(shredded)		500g3 - 4 minutesPut in a microwave safe dish with 1 Tbsp of water. Cover.  Stand for 2 minutes.
Kumara
(2cm cubes)		500g5 - 7 minutesPlace in a microwave safe dish. Cover. Stand for 2 minutes.
Zucchini
(sliced)		500g4 - 6 minutesPut in a microwave safe dish with 1 Tbsp of water. Cover.  Stand for 2 minutes.
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