Healthy Sautéed Vegetables: Quick, Flavorful & Nutritious Side Recipe

Introduction

This healthy sautéed vegetables recipe is a quick and flavorful way to enjoy a nutritious side dish. Packed with colorful veggies and simple seasoning, it’s perfect for any meal.

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 all 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 olive oil or your choice of oil.
3. Step 3: Add the minced garlic and sliced onions to the pan, sautéing for 1–2 minutes until fragrant.
4. Step 4: Add the carrots and broccoli florets first; cook for 3–4 minutes, stirring frequently to prevent sticking.
5. Step 5: Stir in the bell pepper, zucchini, mushrooms, and snap peas; continue to sauté 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.
7. Step 7: Toss everything well and garnish with your choice of toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately to enjoy the best texture.

Tips & Variations

• Use seasonal vegetables or whatever you have on hand to customize the dish.
• For added protein, toss in some cooked chickpeas or tofu cubes during the last few minutes of cooking.
• Try different oils like sesame or coconut for a unique flavor twist.
• Add a pinch of red pepper flakes for a hint of 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 maintain their texture; avoid overcooking during reheating to keep them crisp.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen vegetables for this recipe?

Yes, frozen vegetables can be used—just thaw and drain any excess water before sautéing to avoid sogginess.

What oil is best for sautéing vegetables?

Olive oil, avocado oil, or butter work well due to their flavor and medium-high smoke point. Choose based on your taste preference.

Healthy Sautéed Vegetables: Quick, Flavorful & Nutritious Side Recipe

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★★★★★

4.6 from 133 reviews

A quick and healthy sautéed vegetable recipe featuring a vibrant mix of fresh vegetables cooked to crisp-tender perfection with aromatic garlic and onions. This nutritious side dish is versatile, flavorful, and easy to prepare, making it perfect for any meal.

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

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

Cooking Ingredients

• 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 needed, and cut all the vegetables into uniform pieces to ensure even cooking.
2. Heat Pan: Place a skillet over medium-high heat and add the olive oil or your choice of cooking fat, allowing it to heat up before adding ingredients.
3. Cook Aromatics: Add the minced garlic and sliced onions to the hot pan and sauté for 1–2 minutes until they become fragrant and slightly softened.
4. Add Harder Vegetables: Introduce the julienned carrots and broccoli florets first, cooking them for 3–4 minutes while stirring frequently to start softening and slightly caramelizing.
5. Add Softer Vegetables: Add the bell peppers, zucchini, mushrooms, and snap peas to the pan and continue sautéing for another 4–5 minutes until all vegetables are crisp-tender.
6. Season: Season the vegetables with salt, black pepper, and optional flavor enhancers such as lemon juice, balsamic vinegar, or soy sauce to taste. Stir to combine all flavors evenly.
7. Finish & Serve: Toss the sautéed vegetables well, garnish with optional toasted nuts, seeds, fresh herbs, or grated Parmesan, and serve immediately while hot for the best texture and flavor.

Notes

• Use any combination of fresh seasonal vegetables you prefer or have on hand.
• Adjust cooking time based on how tender or crisp you like your vegetables.
• To keep it vegan, omit the optional Parmesan cheese garnish.
• For extra protein, consider adding tofu or chickpeas during the sautéing process.
• Serve as a side dish or toss with cooked grains or pasta for a complete meal.

Keywords: sautéed vegetables, healthy side dish, quick vegetables, sautéed veggie recipe, nutritious vegetables, easy vegetable sides