Healthy Sautéed Vegetables Recipe

Introduction

Healthy sautéed vegetables make for a quick, flavorful, and nutritious side dish that complements any meal. This colorful medley of fresh vegetables is lightly cooked to retain their crispness and vibrant taste. Perfect for busy weeknights or whenever you want to eat clean and feel great.

Ingredients

• 2 tbsp olive oil (or avocado oil/butter)
• 2 cloves garlic, minced
• 1 small onion, thinly sliced
• 1 medium bell pepper, sliced
• 1 medium 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: Wash, peel (if needed), and cut all vegetables into uniform pieces to ensure even cooking.
2. Step 2: Heat a skillet over medium-high heat and add the olive oil (or your choice of oil or butter).
3. Step 3: Add the minced garlic and sliced onions to the skillet. Sauté for 1–2 minutes until fragrant and slightly softened.
4. Step 4: Add the carrots and broccoli florets to the pan first. Cook for 3–4 minutes, stirring frequently to prevent sticking.
5. Step 5: Next, add the bell peppers, zucchini, mushrooms, and snap peas. Continue sautéing for another 4–5 minutes until the vegetables are crisp-tender.
6. Step 6: Season with salt, black pepper, and any optional flavorings like lemon juice, balsamic vinegar, or soy sauce. Toss everything to combine well.
7. Step 7: Remove from heat and garnish with your choice of toasted nuts, seeds, fresh herbs, or grated Parmesan if desired. Serve immediately for the best flavor and texture.

Tips & Variations

• Use a mix of your favorite seasonal vegetables to customize this dish and keep it fresh.
• For a vegan option, skip the Parmesan and use tamari or coconut aminos instead of soy sauce if gluten-sensitive.
• To add protein, stir in cooked chickpeas, tofu, or shredded chicken after sautéing the vegetables.
• Make sure the pan is hot before adding vegetables to achieve a nice sauté without steaming.

Storage

Store any leftover sautéed vegetables in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat or microwave until warmed through. Avoid overcooking when reheating to maintain texture.

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 reduce the initial cooking time slightly and cook uncovered to allow excess moisture to evaporate, preventing sogginess.

What oil is best for sautéing vegetables?

Olive oil is a great choice for flavor and health benefits, but avocado oil or butter also work well due to their high smoke points and rich taste.

Healthy Sautéed Vegetables Recipe

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4.6 from 141 reviews

A colorful and nutritious recipe for Healthy Sautéed Vegetables using a simple stovetop method. This dish combines fresh vegetables quickly cooked in olive oil with garlic and optional flavor enhancers for a flavorful, crisp-tender side or main dish that supports healthy eating habits.

• Author: Amaya
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: 4 servings 1x
• Category: Side Dish
• Method: Frying
• Cuisine: International
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Vegetables

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

Oils and Flavorings

• 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. Preparation: Wash and peel the vegetables if necessary, then cut them into uniform pieces to ensure even cooking.
2. Heat the Oil: Place a skillet over medium-high heat and add 2 tablespoons of olive oil. Allow the oil to heat until shimmering.
3. Sauté Aromatics: Add the minced garlic and sliced onions to the skillet. Cook for 1 to 2 minutes until fragrant and onions become translucent.
4. Cook Hard Vegetables: Add the carrots and broccoli florets first. Sauté for 3 to 4 minutes, stirring frequently to prevent burning and ensure even cooking.
5. Add Remaining Vegetables: Incorporate the bell peppers, zucchini, mushrooms, and snap peas into the skillet. Continue sautéing for an additional 4 to 5 minutes until all vegetables are crisp-tender but still vibrant.
6. Season and Flavor: Season with salt and black pepper to taste. Optionally, add 1 teaspoon of lemon juice and/or balsamic vinegar or soy sauce to enhance flavors. Toss all ingredients well to combine.
7. Serve: Remove from heat and garnish with optional toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve the sautéed vegetables immediately while warm.

Notes

• Use any combination of fresh vegetables you prefer or have on hand for variation.
• Adjust cooking times slightly depending on the size and thickness of vegetable cuts.
• For a vegan option, omit the Parmesan garnish or use a plant-based alternative.
• Use avocado oil or butter as alternatives to olive oil for different flavor profiles.
• Adding a splash of soy sauce adds an umami kick, while lemon juice brightens the dish.

Keywords: sautéed vegetables, healthy side dish, quick vegetable recipe, low fat vegetables, easy vegetable sauté