Colorful Sautéed Vegetables

why make this recipe

Healthy Sautéed Vegetables are a fantastic side dish that combines nutrition with flavor. This recipe is quick to make and uses fresh ingredients, making it a perfect choice for busy weeknights or special occasions. It’s packed with vitamins from the variety of colorful vegetables, and you can easily adjust the flavors to suit your taste. Not only is it healthy, but it also complements any main dish, whether you’re serving chicken, fish, or a hearty grain.

how to make Healthy Sautéed Vegetables

To make Healthy Sautéed Vegetables, gather all your ingredients and follow these simple steps:

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 skillet over medium-high heat and add oil.
3. Cook Aromatics: Add garlic and onions, sauté for 1–2 minutes until fragrant.
4. Add Harder Vegetables: Add carrots and broccoli first; cook for 3–4 minutes, stirring frequently.
5. Add Softer Vegetables: Add bell peppers, zucchini, mushrooms, and snap peas; sauté for another 4–5 minutes until crisp-tender.
6. Season: Add salt, pepper, and optional flavorings (lemon juice, balsamic vinegar, or soy sauce).
7. Finish & Serve: Toss well and garnish with herbs, seeds, or nuts. Serve immediately for best texture.

how to serve Healthy Sautéed Vegetables

These sautéed vegetables are very versatile and can be served alongside grilled meats, roasted fish, or as a filling for wraps and sandwiches. They can also be placed on top of a grain bowl or served with pasta for a satisfying meal. Don’t forget to sprinkle on some fresh herbs or nuts for extra flavor and crunch.

how to store Healthy Sautéed Vegetables

If you have leftovers, let them cool to room temperature and then store them in an airtight container in the refrigerator. They will last for up to 3 days. To reheat, simply warm them up in a skillet over medium heat or in the microwave until heated through.

tips to make Healthy Sautéed Vegetables

• Feel free to mix and match any vegetables you have on hand. Other great options include asparagus, spinach, or green beans.
• For added protein, toss in some cooked chicken, tofu, or chickpeas during the last few minutes of cooking.
• Adjust the seasonings to your preference; try adding some chili flakes for heat or fresh herbs like basil or parsley for freshness.

variation

You can customize this dish with your favorite vegetables or sauces. For example, try adding a splash of coconut aminos for a different flavor profile or some kale or spinach for added nutrients.

FAQs

1. Can I use frozen vegetables for this recipe?
Yes, frozen vegetables work well. Just be sure to thaw and drain them before adding to the skillet to avoid excess moisture.

2. What can I serve with sautéed vegetables?
They go well with a variety of proteins such as chicken, fish, or tofu, and can be served over rice, quinoa, or pasta.

3. Can I make this ahead of time?
Yes, you can prep the vegetables in advance and sauté them just before serving. They taste best freshly cooked but can be stored in the fridge for a few days if necessary.

Healthy Sautéed Vegetables

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• Author: recipesforcook
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

A quick and nutritious side dish packed with colorful vegetables that complements any main course.

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Ingredients

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• 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 skillet over medium-high heat and add oil.
3. Add garlic and onions, sauté for 1–2 minutes until fragrant.
4. Add carrots and broccoli first; cook for 3–4 minutes, stirring frequently.
5. Add bell peppers, zucchini, mushrooms, and snap peas; sauté for another 4–5 minutes until crisp-tender.
6. Add salt, pepper, and optional flavorings (lemon juice, balsamic vinegar, or soy sauce).
7. Toss well and garnish with herbs, seeds, or nuts. Serve immediately for best texture.

Notes

Feel free to mix and match any vegetables you have on hand. For added protein, toss in some cooked chicken, tofu, or chickpeas during the last few minutes of cooking.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Side Dish
• Method: Sautéing
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 150
• Sugar: 3g
• Sodium: 200mg
• Fat: 8g
• Saturated Fat: 1g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 4g
• Protein: 3g
• Cholesterol: 0mg