why make this recipe
Healthy Sautéed Vegetables are a great choice for anyone looking to add some nutrition to their meal. This dish is quick to make and packed with flavor, making it a perfect side to accompany any main course. Using fresh vegetables means you’re giving your body essential vitamins and minerals, and with the right seasoning, they can taste absolutely delicious. Plus, this recipe is versatile, so you can easily swap in your favorite veggies or whatever you have on hand.
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:
- Prep Vegetables: Wash, peel (if needed), and cut all vegetables into uniform pieces.
- Heat Pan: Place a skillet over medium-high heat and add the oil.
- Cook Aromatics: Add the minced garlic and sliced onions to the pan. Sauté for 1–2 minutes until fragrant.
- Add Harder Vegetables: First, add the carrots and broccoli. Cook for 3–4 minutes, stirring frequently.
- Add Softer Vegetables: Next, add the bell peppers, zucchini, mushrooms, and snap peas. Sauté for another 4–5 minutes until they are crisp-tender.
- Season: Add salt, pepper, and any optional flavorings like lemon juice, balsamic vinegar, or soy sauce.
- Finish & Serve: Toss everything well and garnish with herbs, seeds, or nuts. Serve immediately for the best texture.
how to serve Healthy Sautéed Vegetables
Serve these sautéed vegetables on the side of your favorite protein, like grilled chicken, fish, or tofu. They also work well mixed into grain bowls or as a topping for pasta. Feel free to sprinkle grated Parmesan or fresh herbs on top for an extra burst of flavor. This dish is best enjoyed fresh, so serve it right after cooking!
how to store Healthy Sautéed Vegetables
If you have leftovers, let the vegetables cool down completely. Store them in an airtight container in the fridge for up to 3 days. When ready to eat, you can reheat them in a skillet over medium heat or in the microwave until warmed through.
tips to make Healthy Sautéed Vegetables
- Cut vegetables into even sizes to ensure they cook at the same rate.
- Don’t overcrowd the pan; it can cause steaming rather than sautéing if there’s too much in the skillet.
- Experiment with different herbs and spices to change up the flavor every time you make this dish.
- If you prefer crunchier vegetables, slightly reduce the cooking time.
Make-ahead & meal prep tips for Healthy Sautéed Vegetables
HEALTHY SAUTÉED VEGETABLES ARE PERFECT FOR MEAL PREP BECAUSE THEY REHEAT WELL AND PAIR WITH MANY MAIN DISHES. YOU CAN COOK A BIG BATCH AND STORE IT IN PORTIONED CONTAINERS TO USE THROUGHOUT THE WEEK WITH RICE, QUINOA, PASTA, OR PROTEIN LIKE CHICKEN OR TOFU. FOR THE BEST TEXTURE, SLIGHTLY UNDERCOOK THE VEGETABLES IF YOU PLAN TO REHEAT THEM LATER—THIS WAY THEY STAY CRISP-TENDER INSTEAD OF GETTING TOO SOFT. WHEN REHEATING, WARM THEM QUICKLY IN A HOT SKILLET WITH A SMALL SPLASH OF WATER OR BROTH TO BRING BACK THEIR FRESH, JUST-COOKED FEEL.
variation
Feel free to swap in any vegetables you love! You can use asparagus in the spring, leafy greens like spinach or kale, or even throw in some asparagus. This flexibility makes it a great recipe for cleaning out your fridge.
FAQs
Can I use frozen vegetables instead of fresh?
Yes, you can use frozen vegetables. Just remember that they might take a little longer to cook, and you should thaw them beforehand if you want a better texture.
What oils can I substitute for olive oil?
Avocado oil or butter are great alternatives. Both will give the vegetables a different flavor profile but will still work well in this recipe.
Can I add protein to this dish?
Absolutely! You can add cooked chicken, shrimp, or tofu for extra protein. Just ensure they are cooked separately before adding them to the sautéed vegetables.
Healthy Sautéed Vegetables
Ingredients
Main Ingredients
- 2 tbsp olive oil (or avocado oil/butter)
- 2 cloves garlic, minced
- 1 small onion, thinly sliced
- 1 medium bell pepper, sliced
- 1 medium 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
Preparation
- Wash, peel (if needed), and cut all vegetables into uniform pieces.
Cooking
- Place a skillet over medium-high heat and add the oil.
- Add the minced garlic and sliced onions to the pan. Sauté for 1–2 minutes until fragrant.
- First, add the carrots and broccoli. Cook for 3–4 minutes, stirring frequently.
- Next, add the bell peppers, zucchini, mushrooms, and snap peas. Sauté for another 4–5 minutes until they are crisp-tender.
- Add salt, pepper, and any optional flavorings like lemon juice, balsamic vinegar, or soy sauce.
- Toss everything well and garnish with herbs, seeds, or nuts. Serve immediately.