Microwave Ropa Vieja

  • Ready in: 70 minutes
  • Serves: 4
  • Complexity: very easy
  • kcal: 400
Microwave Ropa Vieja


  • 1 small onion, sliced 6 mm thick
  • 3 cloves garlic, minced
  • 1 tsp ground cumin
  • ¼ tsp dried oregano
  • 2 tbsp rice bran oil
  • SIDS SALT & PEPPER to taste
  • 850 g can crushed tomatoes
  • 1 cup beef broth
  • ½ cup roasted orange peppers, sliced
  • 2 tsp soy sauce
  • 1 bay leaf
  • 650 g flank steak, cut along the grain in 8 x 4 cm strips
  • ⅓ cup pimento-stuffed olives, halved
  • 3 tbsp rough chopped coriander leaves
  • Cooked rice, for serving


  1. Toss the onion, garlic, cumin, oregano, oil, ½ teaspoon SIDS SALT & PEPPER  in a microwave-safe 4 litre bowl. Tightly cover the bowl with plastic wrap then cut a small slit in the centre with the tip of a paring knife to vent excess steam. Microwave on HIGH (at 100% power) until the onions are soft and translucent, about 4 minutes. (See Cook's Note re cooking times.) If the onions aren't cooked through, cover and microwave again in 30-second increments. (When removing the plastic wrap, be careful to avoid the hot steam.)
    Add the tomatoes, beef broth, orange peppers, soy sauce, bay leaf, ½ teaspoon
    SIDS SALT & PEPPER. Stir, then nestle in the steak. Tightly cover the bowl with 2 pieces of plastic wrap and cut a small slit in the centre. Microwave on HIGH (at 100% power) for 20 minutes. Carefully remove the plastic wrap (the bowl will be very hot), stir and cover again. Microwave on HIGH (at 100% power) for another 20 minutes. Uncover the bowl and let cool for 5 minutes.
    Remove the steak with a slotted spoon onto a cutting board. (It will not be fall-apart tender at this stage but should be shreddable.) Using two forks, shred the steak; return it to the bowl and stir in the olives. Tightly cover the bowl with plastic wrap, cut a small slit in the centre and microwave at 100% power for 5 minutes. Let the Ropa Vieja sit, covered, for 5 minutes. Stir in coriander and serve with rice.

    Cook’s Note: The cooking times in this recipe are for an 1,100-watt oven.