What vegetables work best in this recipe?

Any vegetables you enjoy can be used for sautéing. Bell peppers, zucchini, broccoli, and snap peas are excellent choices due to their quick cooking times. Hardier vegetables like carrots and broccoli should be added first, while softer vegetables like zucchini can be added later. Feel free to adapt based on your seasonal favorites.

Can I prepare these vegetables ahead of time?

Absolutely! You can chop and prep your vegetables a day in advance, storing them in airtight containers in the fridge. This helps cut down your cooking time significantly during busy weeknights. Just remember to store them properly to keep them fresh.

Are sautéed vegetables healthy?

Yes! Sautéed vegetables are a healthy way to consume various nutrients and fiber. Cooking them in a small amount of oil helps maintain their nutrients while adding flavor. The recipe can be tailored to suit various dietary needs by modifying the oil or adding herbs and spices.

What can I serve with sautéed vegetables?

These sautéed vegetables pair wonderfully with grains like rice or quinoa, proteins like chicken or baked tofu, or even added to pasta dishes. You can simply enjoy them as a side dish or mix them into a wrap for a nutritious meal.

How do I prevent my vegetables from getting soggy?

To prevent soggy vegetables, ensure you do not overcrowd the pan while sautéing. Cooking the vegetables in batches can help achieve a crisp texture. Also, high heat retains their firmness while allowing for quick cooking.

Healthy Sautéed Vegetables: 5 Simple Steps To Flavor

Ingredients

Units Scale

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 thinly sliced
1/2 cup Snap peas
1/2 cup Mushrooms, sliced
Salt and black pepper, to taste
1 tsp Lemon juice (optional)
1 tsp Balsamic vinegar or soy sauce (optional)
Toasted nuts, seeds, fresh herbs, grated Parmesan, optional toppings, to taste

Cook Mode Prevent your screen from going dark

Instructions

Prep your ingredients: Wash and chop all the vegetables into uniform pieces.
Heat the skillet: Heat a skillet over medium-high heat and add the olive oil. Wait until the oil shimmers.
Sauté the vegetables: Add minced garlic and sliced onions to the hot pan and sauté for 1 to 2 minutes until fragrant. Introduce harder vegetables like carrots and broccoli, cooking for 3 to 4 more minutes. Then, add the bell peppers, zucchini, mushrooms, and snap peas, sautéing for another 4 to 5 minutes until all the vegetables are tender yet crisp. Season with salt and pepper, and add lemon juice or balsamic vinegar if desired.

Notes

For a vegan alternative, substitute grated Parmesan with nutritional yeast or leave it out altogether. Experiment with herbs and spices for different flavor profiles.

Author: Emily Carter
Prep Time: 10
Cook Time: 10
Category: Side Dish
Method: Sautéing
Cuisine: General
Diet: Vegetarian

Nutrition

Serving Size: 1 serving
Calories: 150
Sugar: 3g
Sodium: 200mg
Fat: 10g
Saturated Fat: 1g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 12g
Fiber: 4g
Protein: 5g
Cholesterol: 0mg