Healthy Sautéed Vegetables – Quick, Flavorful & Nutritious Side Recipe
Healthy Sautéed Vegetables are a quick, flavorful, and nutritious side dish featuring a colorful medley of fresh vegetables seared in a hot skillet until tender-crisp and lightly charred. This versatile recipe enhances any meal with vibrant color, crunch, and wholesome goodness, and is perfect for meal prep as it reheats well and pairs beautifully with grains, proteins, and pasta.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Side Dish
- Method: Frying
- Cuisine: Vegetarian
- Diet: Vegetarian
Ingredients
Scale
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
- Prepare 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 or your chosen cooking fat. Allow it to heat until shimmering.
- Cook Aromatics: Add minced garlic and sliced onions to the skillet. Sauté for 1–2 minutes until fragrant and the onions begin to soften.
- Add Harder Vegetables: Add the carrots and broccoli florets to the skillet. Cook for 3–4 minutes, stirring frequently to prevent burning and ensuring even searing.
- Add Softer Vegetables: Next, add the bell peppers, zucchini, mushrooms, and snap peas. Continue sautéing for another 4–5 minutes until all vegetables are crisp-tender and lightly charred in spots.
- Season: Sprinkle salt and black pepper to taste. Add any optional flavorings such as lemon juice, balsamic vinegar, or soy sauce to enhance flavor, stirring well to incorporate.
- Finish and Serve: Toss everything well to combine flavors. Garnish with your choice of toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately for the best texture and flavor.
Notes
- Cut vegetables into even sizes to ensure they cook uniformly.
- Do not overcrowd the pan to avoid steaming; cook in batches if necessary.
- Experiment with different herbs and spices to vary the flavor.
- For crunchier vegetables, reduce cooking time slightly.
- If making ahead for meal prep, undercook slightly to maintain texture when reheated.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Keywords: Healthy Recipe, Nutritious Cooking, Quick Side Dish, Sautéed Vegetables, Vegetable Medley
