Introduction

This healthy sautéed vegetable recipe is a quick and flavorful way to add more nutrition to your meal. It combines a variety of colorful veggies perfectly cooked to retain their crispness and natural taste. Ideal as a vibrant side dish or a light main course, it’s simple to prepare and endlessly versatile.

A white square plate holds a colorful mix of cooked vegetables piled in several layers. On the bottom, there are bright green leafy stems mixed with dark green wilted spinach. Above them, there are slices of orange carrots, caramelized white onion wedges with browned edges, and browned mushrooms. The top layer features green broccolini florets and small pieces of red chili flakes scattered around. The vegetables look shiny and slightly oily, with some steam rising from the dish, suggesting it is hot. The plate sits on a dark textured mat with a white marbled surface in the background. Photo taken with an iphone --ar 4:5 --v 7

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

Instructions

Step 1: Wash, peel if necessary, and cut all vegetables into uniform pieces to ensure even cooking.
Step 2: Heat a skillet over medium-high heat and add the olive oil or chosen fat.
Step 3: Add minced garlic and sliced onions to the pan; sauté for 1–2 minutes until fragrant and slightly softened.
Step 4: Add the carrots and broccoli florets first; cook for 3–4 minutes, stirring frequently to prevent burning.
Step 5: Add bell peppers, zucchini, mushrooms, and snap peas to the pan; continue sautéing for another 4–5 minutes until all vegetables are crisp-tender.
Step 6: Season with salt, black pepper, and if desired, add lemon juice, balsamic vinegar, or soy sauce to enhance the flavor.
Step 7: Toss everything well to combine the seasonings. Garnish with toasted nuts, seeds, fresh herbs, or grated Parmesan if you like.
Step 8: Serve immediately to enjoy the best texture and freshness.

Tips & Variations

Use any fresh vegetables you have on hand, such as asparagus, green beans, or cauliflower, adapting cooking times accordingly.
For extra protein, add cooked chickpeas or tofu during the last few minutes of cooking.
To boost flavor, sprinkle a pinch of red pepper flakes or add fresh ginger with the garlic.
Toast nuts or seeds in the pan before adding vegetables for a nutty crunch.

Storage

Store leftover sautéed vegetables in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat or microwave until warmed through, adding a splash of water or broth to prevent drying out. Avoid overcooking during reheating to preserve texture.

How to Serve

A close-up of a white plate filled with a colorful stir-fry composed of five main layers: bright green leafy vegetables forming the base layer, tender light orange carrot sticks spread throughout, browned and slightly charred mushroom slices scattered on top, glossy caramelized onions with a slight golden texture mixed in, and small red chili flakes sprinkled over the entire dish for a pop of color. The plate sits on a white marbled surface, and steam gently rises from the hot food, giving it a fresh and warm look. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen vegetables for this recipe?

Yes, frozen vegetables can be used, but they may release more moisture, leading to softer results. It’s best to thaw and drain them well before sautéing to maintain a good texture.

What oil is best for sautéing vegetables?

Oils with a high smoke point like olive oil, avocado oil, or light butter work well for sautéing. They provide flavor without burning at medium-high heat.