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Healthy Sautéed Vegetables

Colorful Healthy Sautéed Vegetables That Brighten Your Plate

Discover colorful Healthy Sautéed Vegetables, a quick and nutrient-rich side that elevates any meal.
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Sides
Cuisine: Asian, Mediterranean
Calories: 120

Ingredients
  

For the Sauté
  • 2 tbsp Olive Oil Can substitute with avocado oil or butter.
  • 2 cloves Garlic, minced Fresh garlic yields the best results.
  • 1 small Onion, thinly sliced Yellow or white onions work well.
For the Veggie Medley
  • 1 Bell Pepper, sliced Any color can be used.
  • 1 Zucchini, sliced into half-moons Substitute with yellow squash if desired.
  • 1 cup Broccoli, florets Can use any seasonal green vegetable.
  • 1 medium Carrot, julienned or sliced thin Substitute with other root vegetables if needed.
  • ½ cup Snap Peas Can replace with green beans.
  • ½ cup Mushrooms, sliced Any variety, like cremini or shiitake, may be substituted.
Seasoning
  • Salt
  • Black Pepper
Optional Add-Ins
  • 1 tsp Lemon Juice Brightens flavors and enhances the dish.
  • 1 tsp Balsamic Vinegar or Soy Sauce Offers a deeper flavor profile.

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Begin by washing, peeling if needed, and chopping your vegetables into uniform sizes to ensure even cooking. Slice the bell pepper, zucchini, and onion thinly, julienne the carrot, and break the broccoli into small florets.
  2. Place a large skillet over medium-high heat and pour in the olive oil. Allow the oil to heat for about 1-2 minutes until it shimmers slightly.
  3. Add the minced garlic and thinly sliced onion to the skillet, sautéing for 1-2 minutes until the onion becomes translucent.
  4. Introduce the chopped carrots and broccoli to the skillet, stirring frequently for around 3-4 minutes until they begin to soften slightly.
  5. Next, add the bell peppers, zucchini, snap peas, and mushrooms to the skillet. Sauté for another 4-5 minutes until the vegetables are vibrant and crisp-tender.
  6. Once the vegetables have reached that beautiful crisp-tender state, sprinkle in salt and black pepper to taste. Optionally, add in lemon juice or balsamic vinegar.
  7. Finally, toss the sautéed vegetables thoroughly to ensure even seasoning. Serve immediately while the vegetables are still warm.

Nutrition

Serving: 1servingCalories: 120kcalCarbohydrates: 15gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gSodium: 120mgPotassium: 300mgFiber: 4gSugar: 5gVitamin A: 2000IUVitamin C: 60mgCalcium: 50mgIron: 1mg

Notes

For best results, enjoy the sautéed vegetables immediately after cooking. Store leftovers in an airtight container for freshness.

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