How to Microwave Vegetables (Microwaving Vegetables)

Learn how to microwave vegetables! Microwaving vegetables is not only okay, it’s an easy way to get more nutrients in your diet. Learn the best vegetables to microwave, how to make vegetables in microwave taste better, get nutrition info, and more. You’ll love this kitchen hack for steaming veg in a microwave that doesn’t require buying microwave vegetables in a bag!

Do you know how to cook vegetables in the microwave without a bag or microwave veggie steamer? If not, today’s post will teach you a new delicious way to cook different sorts of vegetables year-round. You’ll learn how to cook veggies in microwave using only a microwave safe dish and plastic wrap.

This microwave vegetable recipe will allow you to create endless varied and healthy side dishes. Cooking veg in microwave is truly a game changer if you want to save time in the kitchen. So, grab your favorite fresh veggie, and let’s do this thing!

Jump to:

• ➕ How to Microwave Vegetables
• 🥦 Best Vegetables to Microwave
• 🤔 Are microwaved vegetables less nutritious?
• 💀 Can you get cancer from microwave vegetables?
• 🥕 How to make microwave vegetables taste good?
• 📋 Microwave Vegetables Nutrition
• FAQs
• 👩🏻‍🍳 Other Foods to Microwave
• 📖 Recipe
• 💭 Expert Tips from a Dietitian
• 💬 Comments

➕ How to Microwave Vegetables

Here are the step-by-step directions for how to cook vegetables in microwave:

1. Rinse vegetables with cool water and scrub off any dirt. Chop veggies into bite sized pieces.

2. Put vegetables in a microwave-safe bowl with ¼ cup water. Cover the bowl with microwave-safe plastic wrap, leaving one corner of the wrap lifted for ventilation. The plastic wrap should not touch the food.

3. Microwave vegetables for 3-5 minutes, depending on the type of vegetables and strength of your microwave oven. I found that broccoli and carrots took 3 minutes, while potatoes took 5 minutes.

4. After microwaving, drain the vegetables (watch out for hot steam), season, and serve.

How Long to Microwave Vegetables Chart

Here is a chart of cooking times for microwave vegetables. These cook times are for a 1000W microwave oven, and may vary depending on the microwave you use:

Type of Vegetable*	Microwave Time (minutes)
Steam Broccoli in Microwave (9-10 oz)	3
Microwave Carrots (2 medium carrots)	3-4
Potatoes (12 oz)	5
Microwave Green Beans (9-10 oz)	3-4
Microwave Asparagus (9-10 oz)	3
Brussels Sprouts (12 oz)	5
Microwave Sweet Corn (1 cup)	2
Spinach Leaves	1-2
Microwave Bok Choy	2-3
Cauliflower (9-10 oz)	3
Turnip (12 oz)	5
Microwave Parsnips (2)	3-4
Peas (1 cup)	2

In short, denser vegetables have a slightly longer cook time to get fork tender compared to delicate vegetables. If you’d like to microwave a medley of vegetables at once, aim for chunks of vegetables that are similar in size and density.

What happens when you microwave vegetables?

Vegetables put in the microwave get steamed. You cannot get microwave vegetables crispy, like you can when they’re roasted or grilled vegetables.

🥦 Best Vegetables to Microwave

What vegetables can you microwave? What vegetables taste good microwaved? Here is a list of some of the best microwaved vegetables (IMHO):

• Broccoli
• Cauliflower
• Corn
• Potatoes
• Sweet Potatoes
• Butternut Squash
• Peas
• Asparagus
• Green Beans
• Carrots
• Beets
• Spinach
• Zucchini

How to Microwave Broccoli

Cut 9-10 ounces of broccoli into bite-sized florets (255-283g) and remove tough stalks. Place in a microwave-safe container with ¼ cup water, and partially cover with microwave-safe plastic wrap. Microwave on high for 3 minutes. Drain and serve.

How to Microwave Carrots

Cut 2 medium carrots into ½-inch thick half-moon slices (1.27cm). Place in a microwave-safe bowl with ¼ cup water, and partially cover with microwave-safe plastic wrap. Microwave on high for 3 minutes. Drain and serve.

How to Microwave Potatoes

Cut 12 ounces of thin-skinned potatoes into 1-inch cubes (2.54cm). Place in a microwave-safe bowl with ¼ cup water, and partially cover with microwave-safe plastic wrap. Microwave chunks of potatoes on high for 5 minutes. Drain cooking water and serve.

🤔 Are microwaved vegetables less nutritious?

In general, microwave vegetables nutrient loss is less than with other forms of cooking, such as boiling on the stovetop. Vegetable nutrient losses tend to occur due to long-term storage, high temperatures, and soaking or boiling in water. Steaming fresh vegetables in a small amount of water in the microwave may help preserve more nutrients compared to some other cooking methods.

💀 Can you get cancer from microwave vegetables?

No, microwaving vegetables doesn’t cause cancer (source). If anything, cooking veggies in the microwave makes it easier to eat a healthy diet that reduces the risk of certain cancers. This is because vegetables contain potentially beneficial phytochemicals and fiber that are linked to lower cancer risk.

🥕 How to make microwave vegetables taste good?

How do you add flavor to microwave vegetables? Make your microwave vegetable recipes taste better by adding any of the following after cooking:

• Lemon Juice
• Hot sauce
• Fresh herb sprigs (herbs like parsley and cilantro)
• Garlic
• Green onion or chives
• Everything bagel seasoning
• Italian seasoning or other herb blends
• Crumbled bacon
• Shredded cheese
• Grated Parm
• Salt and pepper

📋 Microwave Vegetables Nutrition

Microwave vegetables are a natural fit for vegetarian, vegan, plant-based, low fat, gluten free and dairy free diets. Non-starchy vegetables align with low carb and keto diets as well. In general, vegetables are rich in vitamin C, fiber, and potassium, and some veggies provide vitamin A too.

FAQs

How to make Birds Eye microwave vegetables?

You can purchase Birds Eye microwave vegetables in a bag that is vented and microwave-safe. The bag of frozen vegetables will usually have the microwave time and directions for the product; it’s often 4-5 minutes. Find microwave frozen vegetables at stores like Tesco, Aldi, and Walmart.

Can you microwave vegetables without water?

Yes and no. You can microwave frozen vegetables without water added and have good results. However, a little water added to fresh veggies before microwaving helps them to steam properly and keeps them from drying out.

Can you microwave vegetables for babies?

According to the FDA, you can safely microwave small amounts of solid foods for baby in a microwave-safe dish. However, you should stir and taste-test the food before serving to baby, since microwaves don’t heat foods evenly. Baby’s milk, formula, baby foods in the jar, eggs, meats, and meat sticks should not be microwaved for babies.

Should you microwave vegetables before roasting?

There is no need to microwave veggies before roasting, since roasting makes veggies tender inside. Note that the microwave will not produce crispy vegetables that are like roasted vegetables. Unfortunately, adding oil before microwaving will not roast the veggies.

👩🏻‍🍳 Other Foods to Microwave

Looking for more microwave recipes? Try these next:

• Grilled Cheese in Microwave
• Pancake in a Mug
• Costco Cauliflower Rice

You may also enjoy ready meals in air fryer.

📖 Recipe

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