Healthy Sautéed Vegetables Recipe

Introduction

This Healthy Sautéed Vegetables recipe is a quick and nutritious way to enjoy a colorful mix of fresh produce. Perfect as a side dish or a light meal, it combines crisp-tender vegetables with simple seasonings for vibrant flavor.

Ingredients

• 2 tbsp olive oil (or avocado oil/butter)
• 2 cloves garlic, minced
• 1 small onion, thinly sliced
• 1 bell pepper, sliced
• 1 zucchini, sliced into half-moons
• 1 cup broccoli florets
• 1 medium carrot, julienned or sliced thin
• ½ cup snap peas
• ½ cup mushrooms, sliced
• Salt and black pepper, to taste
• 1 tsp lemon juice (optional)
• 1 tsp balsamic vinegar or soy sauce (optional)
• Optional toppings: toasted nuts, seeds, fresh herbs, grated Parmesan

Instructions

1. Step 1: Prep vegetables by washing, peeling if needed, and cutting them into uniform pieces for even cooking.
2. Step 2: Heat a skillet over medium-high heat and add the oil.
3. Step 3: Add the minced garlic and sliced onions to the pan. Sauté for 1–2 minutes until fragrant.
4. Step 4: Add the carrots and broccoli first. Cook for 3–4 minutes, stirring frequently to prevent sticking.
5. Step 5: Add the bell peppers, zucchini, mushrooms, and snap peas. Sauté for another 4–5 minutes until the vegetables are crisp-tender.
6. Step 6: Season with salt, black pepper, and optional lemon juice, balsamic vinegar, or soy sauce to taste.
7. Step 7: Toss everything well and garnish with your choice of toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately for the best texture.

Tips & Variations

• Use whatever fresh vegetables you have on hand; just adjust cooking times based on their firmness.
• For extra protein, add cooked chickpeas or tofu towards the end of cooking.
• Try different oils like sesame or walnut for a unique flavor twist.
• Add a pinch of red pepper flakes for some heat.

Storage

Store leftover sautéed vegetables in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave to avoid overcooking and losing their crisp texture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen vegetables instead of fresh?

Yes, but adjust cooking time since frozen vegetables tend to release more water. Cook them a bit longer to evaporate excess moisture and achieve the right texture.

What can I serve this dish with?

This sautéed vegetable mix pairs well with rice, quinoa, pasta, or grilled meats. It also works as a filling for wraps or as a topping for toast.

Healthy Sautéed Vegetables Recipe

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4.6 from 85 reviews

This Healthy Sautéed Vegetables recipe is a quick and flavorful way to enjoy a colorful medley of fresh veggies. Lightly cooked in olive oil with garlic and onions, the vegetables retain their crisp-tender texture and vibrant taste. Optional additions like lemon juice, balsamic vinegar, or soy sauce add a subtle tang, while toasted nuts, seeds, or Parmesan cheese provide a delicious finishing touch. Perfect as a nutritious side dish or light main, this versatile recipe is easy to customize and packed with nutrients.

• Author: Amy
• Prep Time: 10 minutes
• Cook Time: 12 minutes
• Total Time: 22 minutes
• Yield: 4 servings 1x
• Category: Side Dish
• Method: Frying
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Vegetables

• 1 small onion, thinly sliced
• 2 cloves garlic, minced
• 1 bell pepper, sliced
• 1 zucchini, sliced into half-moons
• 1 cup broccoli florets
• 1 medium carrot, julienned or sliced thin
• ½ cup snap peas
• ½ cup mushrooms, sliced

Oil & Seasonings

• 2 tbsp olive oil (or avocado oil/butter)
• Salt and black pepper, to taste
• 1 tsp lemon juice (optional)
• 1 tsp balsamic vinegar or soy sauce (optional)

Optional Toppings

• Toasted nuts
• Seeds
• Fresh herbs
• Grated Parmesan

Instructions

1. Prep Vegetables: Wash all vegetables thoroughly, peel if necessary, and cut them into uniform pieces to ensure even cooking.
2. Heat Pan: Place a skillet or sauté pan over medium-high heat and add the olive oil. Allow the oil to heat but not smoke.
3. Cook Aromatics: Add minced garlic and sliced onions to the hot oil. Sauté for 1 to 2 minutes until fragrant and the onions start to soften.
4. Add Harder Vegetables: Add the carrots and broccoli florets to the pan. Cook for 3 to 4 minutes, stirring frequently to prevent sticking and to promote even cooking.
5. Add Softer Vegetables: Add the bell peppers, zucchini, mushrooms, and snap peas. Sauté together for another 4 to 5 minutes until all the vegetables are crisp-tender but still vibrant in color.
6. Season: Season with salt and black pepper to taste. Add optional flavorings such as lemon juice, balsamic vinegar, or soy sauce to enhance the flavor. Stir well to combine.
7. Finish & Serve: Toss the sautéed vegetables well. Garnish with your choice of toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately to enjoy the best texture and flavor.

Notes

• You can substitute or add any seasonal vegetables you like, adjusting the cooking times accordingly.
• For a vegan version, omit Parmesan cheese.
• Use avocado oil or butter as alternatives to olive oil for different flavors and nutrition profiles.
• To keep the vegetables extra crisp, avoid overcrowding the pan; cook in batches if necessary.
• Adding a splash of water or vegetable broth while sautéing can help with cooking without extra oil.

Keywords: sautéed vegetables, healthy vegetable side, quick vegetable stir-fry, vegetarian side dish, easy vegetable sauté