Healthy Sautéed Vegetables: Quick, Flavorful & Nutritious Side Recipe

Introduction

This healthy sautéed vegetables recipe is a quick and flavorful side dish that adds a burst of color and nutrition to any meal. It combines a variety of fresh vegetables cooked to crisp-tender perfection, making it both delicious and satisfying.

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 the 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 onion 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 pepper, zucchini, mushrooms, and snap peas. Sauté for another 4–5 minutes until the vegetables are crisp-tender.
6. Step 6: Season with salt and black pepper to taste. Add lemon juice, balsamic vinegar, or soy sauce if using, and toss to combine.
7. Step 7: Finish by garnishing with your choice of toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately to enjoy the best texture.

Tips & Variations

• Use whatever vegetables you have on hand; just adjust cooking times for harder or softer veggies.
• For extra protein, add cooked chickpeas or tofu in the final minutes of sautéing.
• Try using coconut aminos instead of soy sauce for a gluten-free option.
• Adding a pinch of red pepper flakes can give the dish a subtle 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 preserve texture, avoiding overcooking which can make them mushy.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen vegetables for this recipe?

Yes, you can use frozen vegetables, but drain any excess water and adjust cooking times since frozen veggies are often partially cooked and softer.

What oil is best for sautéing vegetables?

Oils with a high smoke point like olive oil, avocado oil, or butter work well. Choose based on your flavor preference and dietary needs.

Healthy Sautéed Vegetables: Quick, Flavorful & Nutritious Side Recipe

Print Recipe

★★★★★

4.4 from 140 reviews

A quick and healthy sautéed vegetable recipe featuring a colorful medley of fresh vegetables cooked to crisp-tender perfection with garlic and onion for added flavor. This versatile side dish is nutritious, flavorful, and perfect for any meal.

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

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

Oils & Seasoning

• 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, peel if necessary, and cut all vegetables into uniform pieces for even cooking.
2. Heat Pan: Place a skillet over medium-high heat and add 2 tablespoons of olive oil (or substitute with avocado oil or butter) to coat the pan.
3. Cook Aromatics: Add the minced garlic and sliced onions to the hot oil, sautéing for 1 to 2 minutes until fragrant and slightly translucent.
4. Add Harder Vegetables: Incorporate the julienned carrots and broccoli florets into the skillet. Cook for 3 to 4 minutes, stirring frequently to prevent sticking and ensuring even cooking.
5. Add Softer Vegetables: Add the sliced bell pepper, zucchini half-moons, mushrooms, and snap peas. Continue sautéing for another 4 to 5 minutes until all vegetables are crisp-tender.
6. Season: Season with salt and black pepper to taste. Optionally, add 1 teaspoon of lemon juice and 1 teaspoon of balsamic vinegar or soy sauce to enhance the flavor profile.
7. Finish & Serve: Toss everything well to combine. Garnish with optional toasted nuts, seeds, fresh herbs, or grated Parmesan if desired. Serve immediately for the best texture and flavor.

Notes

• Cut vegetables into uniform sizes to ensure even cooking.
• You can substitute any fresh vegetables you like or have on hand.
• For a vegan version, omit the Parmesan cheese topping.
• Use avocado oil if you prefer a higher smoke point oil for sautéing.
• This recipe works well as a side dish or can be served over rice, quinoa, or pasta for a light main meal.

Keywords: sautéed vegetables, healthy side dish, quick vegetable recipe, easy vegetable sauté, colorful vegetables, nutritious side