Sautéed Vegetables

why make this recipe

This Healthy Sautéed Vegetables recipe is perfect for anyone looking to add more nutrition to their meals without sacrificing flavor. It is quick to prepare, making it a great option for busy weeknights. You can use whatever vegetables you have on hand, making it versatile and adaptable to your personal taste. Plus, it’s a great way to sneak in those all-important vitamins and minerals!

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:

1. Prep Vegetables: Wash, peel (if needed), and cut all vegetables into uniform pieces.
2. Heat Pan: Place your skillet over medium-high heat and add the oil.
3. Cook Aromatics: Add the minced garlic and sliced onions to the pan, sauté for 1–2 minutes until they are fragrant.
4. Add Harder Vegetables: Next, add the sliced carrots and broccoli. Cook for 3–4 minutes while stirring frequently.
5. Add Softer Vegetables: Toss in the bell peppers, zucchini, mushrooms, and snap peas. Sauté for another 4–5 minutes until they are crisp-tender.
6. Season: Sprinkle with salt and black pepper. You can also add optional flavorings like lemon juice, balsamic vinegar, or soy sauce for extra taste.
7. Finish & Serve: Toss everything well and garnish with your choice of herbs, seeds, or nuts. Serve immediately for the best texture.

how to serve Healthy Sautéed Vegetables

These sautéed vegetables make a wonderful side dish for any meal. They pair well with grilled chicken, fish, or tofu. You can also serve them over rice or quinoa for a satisfying vegetarian meal. Don’t forget to top them with some toasted nuts or grated Parmesan for added flavor and crunch!

how to store Healthy Sautéed Vegetables

If you have leftovers, let the sautéed vegetables cool down before storing them. Place them in an airtight container and keep them in the fridge. They should be consumed within 2-3 days for the best taste and texture. To reheat, simply sauté them in a pan for a few minutes until warmed through.

tips to make Healthy Sautéed Vegetables

• Cut your vegetables into similar sizes for even cooking.
• Adjust the cooking time based on your preference for how tender you like your veggies.
• Experiment with different vegetables based on the season or what you have available.
• For a bit of spice, consider adding red pepper flakes or a dash of hot sauce.

variation

Feel free to mix and match your favorite vegetables! You can add items like asparagus, spinach, or kale for different flavors and textures. If you’re looking for protein, toss in some cooked chicken or chickpeas during the last few minutes of cooking.

FAQs

Can I use frozen vegetables?
Yes, you can use frozen vegetables! Just make sure to add them to the pan while still frozen and cook them a bit longer until heated through.

Is this recipe vegan?
Yes, this recipe is completely vegan if you skip the optional cheese and use plant-based oil.

How can I make this dish spicier?
Add some red pepper flakes or chopped chili peppers while cooking for some extra heat. Adjust it to your spice level preference!

Healthy Sautéed Vegetables

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• Author: admin
• Total Time: 20 minutes
• Yield: 4 servings
• Diet: Vegan

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Description

A quick and versatile recipe for sautéed vegetables that adds nutrition and flavor to any meal.

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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

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Instructions

1. Wash, peel (if needed), and cut all vegetables into uniform pieces.
2. Place your skillet over medium-high heat and add the oil.
3. Add the minced garlic and sliced onions to the pan, sauté for 1–2 minutes until fragrant.
4. Add the sliced carrots and broccoli. Cook for 3–4 minutes while stirring frequently.
5. Toss in the bell peppers, zucchini, mushrooms, and snap peas. Sauté for another 4–5 minutes until crisp-tender.
6. Sprinkle with salt and black pepper, and add optional flavorings like lemon juice, balsamic vinegar, or soy sauce.
7. Toss everything well and garnish with your choice of herbs, seeds, or nuts. Serve immediately.

Notes

Cut vegetables into similar sizes for even cooking. Adjust cooking time based on preference for tenderness. Experiment with seasonal vegetables.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Side Dish
• Method: Sautéing
• Cuisine: American