10
Fresh Vegetable Chart
Artichokes
2 medium
Trim. Add 2 tsp water and 2 tsp juice.
2-3 minutes
(230g each)
4 medium
Cover.
Asparagus,
450g
Add
1
⁄
2
cup water. Cover.
2-3 minutes
Fresh, Spears
Green Beans
450g
Add
1
⁄
2
cup water in 1.5 litre casserole
2-3 minutes
dish. Stir halfway through cooking.
Beets, Fresh
450g
Add
1
⁄
2
cup water in 1.5 litre covered casserole
2-3 minutes
dish. Rearrange halfway through cooking.
Broccoli, Fresh,
450g
Place broccoli in baking dish.
2-3 minutes
Spears
Add
1
⁄
2
cup water.
Cabbage, Fresh,
450g
Add
1
⁄
2
cup water in 1.5 litre covered casserole
2-3 minutes
Chopped
dish. Stir halfway through cooking.
Carrots, Fresh,
200g
Add
1
⁄
4
cup water in 1 litre covered casserole
2-3 minutes
Sliced
dish. Stir halfway through cooking.
Cauliflower,
450g
Trim. Add
1
⁄
4
cup water in 1 litre covered
2-3 minutes
Fresh, Whole
casserole dish. Stir halfway through cooking.
Fresh, Flowerettes
2 cups
Slice. Add
1
⁄
2
cup water in 1.5 litre covered
2-3 minutes
Celery, Fresh,
4 cups
casserole dish. Stir halfway through cooking.
Sliced
Corn, Fresh
2 ears
Husk. Add 2 tbsp water in 1.5 litre baking dish.
2-3 minutes
Cover.
Mushrooms,
230g
Place mushrooms in 1.5 litre covered
2-3 minutes
Fresh, Sliced
casserole dish. Stir halfway through cooking.
Parsnips, Fresh,
450g
Add
1
⁄
2
cup water in 1.5 litre covered
2-3 minutes
Sliced
casserole dish. Stir halfway through cooking.
Peas, Green,
4 cups
Add
1
⁄
2
cup water in 1.5 litre covered
2-3 minutes
Fresh
casserole dish. Stir halfway through cooking.
Sweet Potatoes
2 medium
Pierce potatoes several times with fork.
2-3 minutes
Whole Baking
4 medium
Place on 2 paper towels.
2-3 minutes
(170~230g each)
Turn over halfway through cooking.
White potatoes,
2 potatoes
Pierce potatoes several times with fork.
2-3 minutes
Whole Baking
4 potatoes
Place on 2 paper towels.
2-3 minutes
(170~230g each)
Turn over halfway through cooking.
Spinach, Fresh,
450g
Add
1
⁄
2
cup water in 2 litre covered casserole dish.
2-3 minutes
Leaf
Courgette, Fresh,
450g
Add
1
⁄
2
cup water in 1.5 litre covered casserole
2-3 minutes
Sliced
dish. Stir halfway through cooking.
Courgette, Fresh,
450g
Pierce. Place on 2 paper towels.
2-3 minutes
Whole
Turn courgette over and rearrange halfway
through cooking.
Vegetable
Amount
Cook time
(at HIGH)
Instructions
Standing
Time
6~9
12~14
4~8
10~ 14
15~20
6~10
7~ 9
4~7
9~ 11
4~7
9~11
6~10
3~ 4
5~9
8~11
7~12
11~17
8~10
14~ 19
7~ 10
7~10
9~12