Healthy Sautéed Vegetables: Quick, Flavorful & Nutritious Side Recipe

Introduction

This healthy sautéed vegetables recipe is a quick and flavorful way to enjoy a nutritious side dish any day of the week. With a mix of colorful veggies and simple seasonings, it’s easy to prepare and pairs well with almost any main course.

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

1. Step 1: Prep the vegetables by washing, peeling if needed, and cutting them into uniform pieces.
2. Step 2: Heat a skillet over medium-high heat and add the olive oil or your preferred cooking fat.
3. Step 3: Add the minced garlic and thinly sliced onions to the pan and sauté for 1–2 minutes until fragrant.
4. Step 4: Add the carrots and broccoli florets first, cooking for 3–4 minutes while stirring frequently to soften.
5. Step 5: Add the bell peppers, zucchini, mushrooms, and snap peas; continue sautéing for another 4–5 minutes until all vegetables are crisp-tender.
6. Step 6: Season with salt and black pepper to taste, then add optional lemon juice, balsamic vinegar, or soy sauce if desired.
7. Step 7: Toss everything well, garnish with optional toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately for the best texture.

Tips & Variations

• Use any fresh seasonal vegetables you have on hand to customize this dish.
• For extra protein, add cooked chickpeas or tofu at the end of cooking.
• Switch up the flavor by using different seasonings like smoked paprika or chili flakes.
• To keep vegetables crisp, avoid overcrowding the pan and cook in batches if needed.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat to retain texture, or microwave briefly. Avoid overheating to prevent soggy vegetables.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen vegetables for this recipe?

Frozen vegetables can be used, but fresh vegetables yield the best texture and flavor. If using frozen, thaw and drain excess water before sautéing to avoid sogginess.

What oil is best for sautéing vegetables?

Olive oil is a great choice for flavor and health benefits, but avocado oil or butter also work well and add richness. Choose an oil with a smoke point suitable for sautéing over medium-high heat.

Healthy Sautéed Vegetables: Quick, Flavorful & Nutritious Side Recipe

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★★★★★

4.7 from 133 reviews

A quick and nutritious side dish featuring a colorful medley of sautéed vegetables including bell peppers, zucchini, broccoli, carrots, snap peas, and mushrooms, flavored with garlic, onion, and optional lemon juice or balsamic vinegar. Perfectly crisp-tender and packed with fresh flavor, this healthy sautéed vegetable recipe is easy to make and customizable with your favorite toppings.

• Author: Tara
• 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 1x2x3x

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 & Oils

• 2 tbsp olive oil (or avocado oil/butter)
• 2 cloves garlic, minced

Seasonings & Optional Flavors

• 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

1. Prep Vegetables: Wash, peel if needed, and cut all vegetables into uniform pieces to ensure even cooking.
2. Heat Pan: Place a skillet over medium-high heat and add the olive oil (or your choice of avocado oil or butter) to warm it up.
3. Cook Aromatics: Add the minced garlic and sliced onions to the hot oil and sauté for 1–2 minutes until fragrant and slightly translucent.
4. Add Harder Vegetables: Add the sliced carrots and broccoli florets to the skillet first; cook for 3–4 minutes while stirring frequently to start softening them.
5. Add Softer Vegetables: Next, add the bell peppers, zucchini, mushrooms, and snap peas to the skillet; sauté for an additional 4–5 minutes until vegetables are crisp-tender.
6. Season: Sprinkle in salt and black pepper to taste. Add optional flavorings such as lemon juice, balsamic vinegar, or soy sauce to enhance the dish’s brightness and depth.
7. Finish & Serve: Toss everything well to combine the flavors. Garnish with optional toppings like toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately for the best texture and freshness.

Notes

• To keep the vegetables crisp-tender, do not overcook; they should retain some bite.
• Feel free to swap or add your preferred vegetables based on seasonality or preference.
• To make this dish vegan, omit the Parmesan cheese or substitute with a plant-based alternative.
• For a soy-free option, skip the soy sauce and use balsamic vinegar or lemon juice alone for flavor.
• Use a high smoke point oil like avocado oil for higher heat cooking while keeping it healthy.

Keywords: sautéed vegetables, healthy side dish, quick vegetable recipe, nutritious vegetables, easy vegetable sauté, gluten free, low fat vegetables