Healthy Sautéed Vegetables: Quick, Flavorful & Nutritious Side Recipe
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.
- 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
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
- Prep Vegetables: Wash, peel if needed, and cut all the vegetables into uniform pieces to ensure even cooking.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
