Dish with butter, broccoli, zucchini, carrots, green beans

Microwavable Vegetables

EatFresh.org
This is a simple method for cooking vegetables, especially if you are short on time.

Ingredients 

  • 3 cups Vegetables Carrots, broccoli, cauliflower, root vegetables, green beans, leafy greens, or asparagus

Equipment

  • Microwave
  • Microwave Safe Dish

Instructions

  • Wash and trim fresh vegetables. Cut veggies in small, even pieces. Add to microwave-safe bowl. Frozen veggies can be placed directly into bowl.
  • Add 2 tbsp. water. No water is needed if you are steaming leafy greens that have just been washed.
  • Cover with wax paper or paper towel with one corner folded up to allow steam to escape.
  • Cook for 3-5 minutes on HIGH. Check for doneness. *Time varies depending on strength of microwave. Cook only in ceramic or glass.
  • Remove vegetables from microwave. Let sit to finish steaming.

Notes

Chef’s Tips
  • When steaming whole vegetables, like potatoes or squash, prick the skin with a fork to prevent bursting. Place on a towel while cooking.
  • Experiment with mixing vegetables, such as carrots and asparagus or green beans and broccoli.

Nutrition

Nutrition Facts
Microwavable Vegetables
Amount per Serving
Calories
 
116
Calories from Fat 9
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
0.2
g
1
%
Polyunsaturated Fat
 
0.4
g
Monounsaturated Fat
 
0.1
g
Sodium
 
86
mg
4
%
Potassium
 
386
mg
11
%
Carbohydrates
 
24
g
8
%
Fiber
 
7
g
29
%
Protein
 
6
g
12
%
Vitamin A
 
9242
IU
185
%
Vitamin C
 
19
mg
23
%
Calcium
 
46
mg
5
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Broccoli, Carrot, Root Vegetables