Healthy Sautéed Vegetables Recipe
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.
- 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
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
- Prep Vegetables: Wash all vegetables thoroughly, peel if necessary, and cut them into uniform pieces to ensure even cooking.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
Find it online: https://tastewithamy.com/healthy-sauteed-vegetables-recipe/
