Healthy Sautéed Vegetables Recipe
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.
- 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
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
- Preparation: Wash and peel the vegetables if necessary, then cut them into uniform pieces to ensure even cooking.
- Heat the Oil: Place a skillet over medium-high heat and add 2 tablespoons of olive oil. Allow the oil to heat until shimmering.
- Sauté Aromatics: Add the minced garlic and sliced onions to the skillet. Cook for 1 to 2 minutes until fragrant and onions become translucent.
- 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.
- 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.
- 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.
- 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
Find it online: https://amayaharis.com/healthy-sauteed-vegetables-recipe/
