Healthy Sautéed Vegetables Recipe
A vibrant and healthy sautéed vegetable medley featuring a mix of fresh vegetables cooked to crisp-tender perfection in olive oil with garlic and onions, enhanced by optional tangy flavorings and garnished with nuts or herbs for an easy, nutritious side dish.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Side Dish
- Method: Frying
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
Vegetables
- 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
Aromatics & Seasonings
- 2 cloves garlic, minced
- Salt and black pepper, to taste
- 1 tsp lemon juice (optional)
- 1 tsp balsamic vinegar or soy sauce (optional)
Cooking Fats
- 2 tbsp olive oil (or avocado oil/butter)
Optional Toppings
- Toasted nuts
- Seeds
- Fresh herbs
- Grated Parmesan
Instructions
- Prep Vegetables: Wash all vegetables thoroughly. Peel if necessary, and cut them into uniform sizes to ensure even cooking.
- Heat Pan: Place a skillet or frying pan over medium-high heat and add 2 tablespoons of olive oil. Let the oil warm up before adding other ingredients.
- Cook Aromatics: Add the minced garlic and thinly sliced onions to the hot oil. Sauté them for 1 to 2 minutes until they become fragrant and the onions start to soften.
- Add Harder Vegetables: Add the julienned carrots and broccoli florets first since they take longer to cook. Stir frequently and cook for 3 to 4 minutes until they begin to become tender but still retain some crunch.
- Add Softer Vegetables: Incorporate the bell peppers, zucchini slices, sliced mushrooms, and snap peas. Continue to sauté everything together for another 4 to 5 minutes, aiming for a crisp-tender texture.
- Season: Sprinkle salt and black pepper to taste. Optionally add 1 teaspoon of lemon juice and/or 1 teaspoon of balsamic vinegar or soy sauce to enhance the flavor profile.
- Finish & Serve: Toss all the vegetables well to evenly distribute the seasonings and optional flavorings. Garnish with toasted nuts, seeds, fresh herbs, or a sprinkle of grated Parmesan if desired. Serve immediately to enjoy the best texture and flavor.
Notes
- Use olive oil or avocado oil for a healthy fat option; butter adds richness but may change the nutrition profile.
- Adjust cooking times depending on how crisp or tender you prefer your vegetables.
- Feel free to swap in seasonal vegetables according to availability and preference.
- For a vegan version, omit grated Parmesan or replace with nutritional yeast.
- Adding a splash of soy sauce gives an umami boost, choose low-sodium options for a healthier meal.
Keywords: healthy sautéed vegetables, easy vegetable side dish, sautéed veggie medley, quick vegetable recipe, vegetarian side
Find it online: https://thehungrymason.com/healthy-sauteed-vegetables-recipe/
