Healthy Sautéed Vegetables: Quick, Flavorful & Nutritious Side Recipe
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.
- 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
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
- Prep Vegetables: Wash, peel if necessary, and cut all vegetables into uniform pieces for even cooking.
- 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.
- Cook Aromatics: Add the minced garlic and sliced onions to the hot oil, sautéing for 1 to 2 minutes until fragrant and slightly translucent.
- 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.
- 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.
- 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.
- 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
