Healthy Sautéed Vegetables – Quick, Flavorful & Nutritious Side Recipe
A quick and flavorful recipe for healthy sautéed vegetables featuring a colorful mix of fresh veggies cooked to crisp-tender perfection in olive oil, seasoned simply with garlic, onion, and optional tangy enhancements. Perfect as a nutritious side dish to complement any meal.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Side Dish
- Method: Frying
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Vegetables
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 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
Oils and Flavorings
- 2 tbsp olive oil (or avocado oil/butter)
- 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
- Prep Vegetables: Wash, peel if necessary, and cut all vegetables into uniform pieces to ensure even cooking.
- Heat Pan: Place a skillet over medium-high heat and add the olive oil to warm.
- Cook Aromatics: Add minced garlic and sliced onions; sauté for 1 to 2 minutes until fragrant and slightly softened.
- Add Harder Vegetables: Introduce the carrots and broccoli florets first, cooking for 3 to 4 minutes while stirring frequently to start softening them.
- Add Softer Vegetables: Add bell peppers, zucchini slices, mushrooms, and snap peas to the skillet; continue sautéing for another 4 to 5 minutes until all vegetables are crisp-tender.
- Season: Season the vegetables with salt and black pepper, then optionally add lemon juice, balsamic vinegar, or soy sauce for additional flavor.
- Finish & Serve: Toss everything well to combine the flavors, garnish with toasted nuts, seeds, fresh herbs, or grated Parmesan if desired, and serve immediately for the best texture.
Notes
- Use fresh, firm vegetables for the best texture and flavor.
- Adjust cooking times slightly depending on your preferred vegetable tenderness.
- Substitute olive oil with avocado oil or butter for variation in flavor.
- Optional lemon juice or balsamic vinegar adds a nice tanginess and brightness to the dish.
- Garnish with nuts, seeds, or Parmesan for added texture and protein boost.
- This dish can be made vegan by omitting Parmesan cheese.
Keywords: sautéed vegetables, healthy side dish, quick vegetable recipe, nutritious vegetables, sautéing, easy vegetable side
