Healthy Sautéed Vegetables – Quick, Flavorful & Nutritious Side Recipe

Introduction

Healthy sautéed vegetables are a quick and flavorful side dish that brings vibrant colors and nutrients to your plate. This simple recipe is perfect for busy weeknights when you want a nutritious addition to 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 vegetables by washing, peeling if needed, and cutting all 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 fat.
3. Step 3: Add minced garlic and sliced onions to the pan; sauté for 1–2 minutes until fragrant.
4. Step 4: Add the carrots and broccoli first, cooking for 3–4 minutes while stirring frequently to soften.
5. Step 5: Add bell peppers, zucchini, mushrooms, and snap peas; sauté for another 4–5 minutes until the vegetables are crisp-tender.
6. Step 6: Season with salt, pepper, and optional flavorings such as 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 for best texture.

Tips & Variations

• Use whatever fresh vegetables you have on hand; asparagus, green beans, or cauliflower work well too.
• For extra protein, add cooked chickpeas or tofu toward the end of cooking.
• Try finishing with a splash of your favorite herb-infused oil or a sprinkle of chili flakes for a flavor boost.

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 preserve texture and flavor. Avoid overcooking when reheating to keep them crisp-tender.

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, but drain any excess moisture and adjust cooking time as frozen veggies may cook faster and release extra water.

How do I keep the vegetables crisp?

Cook in batches if your pan is crowded, use high heat, and avoid over-stirring to maintain crisp-tender texture.

Healthy Sautéed Vegetables – Quick, Flavorful & Nutritious Side Recipe

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★★★★★

4.9 from 138 reviews

• Author: Naomi
• Total Time: 22 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

A quick and nutritious recipe for sautéed vegetables that brings together a colorful medley of fresh produce cooked to crisp-tender perfection. This healthy side dish is flavored with garlic and onions, accented optionally with lemon juice or balsamic vinegar, and topped with delightful nuts or herbs for extra texture and taste.

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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

Seasonings & Oils

• 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

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Instructions

1. Prep Vegetables: Wash, peel if necessary, and cut all vegetables into uniform pieces to ensure even cooking and a polished presentation.
2. Heat Pan: Place a skillet over medium-high heat and add the olive oil or your choice of avocado oil or butter, allowing it to warm until shimmering but not smoking.
3. Cook Aromatics: Add the minced garlic and sliced onions to the skillet. Sauté for 1 to 2 minutes until fragrant and the onions start to soften, releasing their sweet aroma.
4. Add Harder Vegetables: Introduce the carrots and broccoli florets to the pan first. Cook them for 3 to 4 minutes, stirring frequently to prevent burning and promote even softening.
5. Add Softer Vegetables: Add the bell peppers, zucchini, mushrooms, and snap peas to the skillet. Continue to sauté for another 4 to 5 minutes until all vegetables are crisp-tender but still vibrant in color.
6. Season: Sprinkle salt and black pepper to taste. Optionally, add lemon juice, balsamic vinegar, or soy sauce to enhance the flavor with a bright or savory note.
7. Finish & Serve: Toss the vegetables well to evenly distribute the seasonings and optional flavorings. Garnish with toasted nuts, seeds, fresh herbs, or grated Parmesan if desired. Serve immediately to enjoy the best texture and freshness.

Notes

• Use fresh and crisp vegetables for the best taste and texture.
• Adjust cooking times slightly depending on how tender or crunchy you prefer your vegetables.
• For a vegan version, omit grated Parmesan or substitute with vegan cheese alternatives.
• Feel free to swap vegetables according to seasonality and preference.
• To add protein, consider tossing in cooked chickpeas or tofu at the end.
• Serve as a side with grilled meats or as a topping for grains and salads for a complete meal.

• Prep Time: 8 minutes
• Cook Time: 14 minutes
• Category: Side Dish
• Method: Frying
• Cuisine: American

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