Healthy Sautéed Vegetables are a delicious and quick side dish that can brighten up any meal. Packed with a variety of colorful vegetables, this recipe is not only quick to make but also loaded with nutrients. Whether you’re looking to add some health to your dinner plate or want a vibrant topping for grain bowls, these sautéed veggies fit the bill perfectly.
Table of Contents
Why Make This Recipe
Making Healthy Sautéed Vegetables is a great way to incorporate more vegetables into your diet. This recipe is versatile and allows you to use whatever veggies you have on hand. It takes only a short time to prepare and cook, making it perfect for busy weeknights. It’s also a fantastic way to create a nutritious side that complements any main dish.
How to Make Healthy Sautéed Vegetables
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
Directions:
- Prep Vegetables: Wash, peel (if needed), and cut all vegetables into uniform pieces.
- Heat Pan: Place skillet over medium-high heat and add oil.
- Cook Aromatics: Add garlic and onions, sauté for 1–2 minutes until fragrant.
- Add Harder Vegetables: Add carrots and broccoli first; cook for 3–4 minutes, stirring frequently.
- Add Softer Vegetables: Add bell peppers, zucchini, mushrooms, and snap peas; sauté for another 4–5 minutes until crisp-tender.
- Season: Add salt, pepper, and optional flavorings (lemon juice, balsamic vinegar, or soy sauce).
- Finish & Serve: Toss well and garnish with herbs, seeds, or nuts. Serve immediately for the best texture.
Healthy Sautéed Vegetables
Quick and flavorful sautéed vegetables packed with nutrients, perfect as a side dish or topping for grain bowls.
- Total Time: 25 minutes
- Yield: 4 servings 1x
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
- Wash, peel (if needed), and cut all vegetables into uniform pieces.
- Place skillet over medium-high heat and add oil.
- Add garlic and onions, sauté for 1-2 minutes until fragrant.
- Add carrots and broccoli first; cook for 3-4 minutes, stirring frequently.
- Add bell peppers, zucchini, mushrooms, and snap peas; sauté for another 4-5 minutes until crisp-tender.
- Add salt, pepper, and optional flavorings (lemon juice, balsamic vinegar, or soy sauce).
- Toss well and garnish with herbs, seeds, or nuts. Serve immediately for the best texture.
Notes
Cut vegetables into similar sizes for even cooking. Feel free to mix in any vegetables you enjoy or have on hand.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Side Dish
- Method: Sautéing
- Cuisine: Mediterranean
- Diet: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 120
- Sugar: 4g
- Sodium: 150mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 3g
- Cholesterol: 0mg
How to Serve Healthy Sautéed Vegetables
Healthy Sautéed Vegetables can be served as a side dish with any protein, like chicken or fish, like with these Creamy Oven Baked Chicken Thighs. They also work well on top of rice, quinoa, or pasta for a hearty meal. Drizzling a bit of balsamic vinegar or lemon juice can enhance the flavors even more.
How to Store Healthy Sautéed Vegetables
Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, do so on the stovetop or in the microwave until heated through. They may lose some crunch, but they will still taste great!
Tips to Make Healthy Sautéed Vegetables
- Cut vegetables into similar sizes for even cooking.
- If you prefer your veggies softer, cook them a bit longer.
- Feel free to mix in any vegetables you enjoy or have on hand.
- For extra flavor, consider adding herbs like basil or thyme during cooking.
Variations
You can customize this recipe by adding your favorite proteins, like tofu or shrimp, to make it a main dish. You can also switch up the seasonings with different spices to suit your taste.
FAQs
1. Can I use frozen vegetables instead?
Yes, frozen vegetables can work! Just add a little extra cooking time to ensure they are heated through.
2. Is this recipe vegan?
Yes, the basic recipe is vegan. Avoid adding Parmesan if you want to keep it entirely plant-based.
3. How can I make this dish spicier?
You can add a pinch of red pepper flakes or a dash of hot sauce while cooking to spice things up.
Conclusion
Healthy Sautéed Vegetables are an easy, delicious way to enjoy a variety of nutritious veggies. With simple ingredients and quick preparation, this recipe makes for a perfect side that enhances any meal. Enjoy this colorful dish to boost your health and add flavor to your plate!
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