Healthy Sautéed Vegetables – Quick, Flavorful & Nutritious Side Recipe

Introduction

This healthy sautéed vegetable dish is a quick, flavorful, and nutritious side that brightens any meal. With a colorful mix of fresh vegetables and simple seasonings, it’s perfect for busy weeknights or whenever you want a wholesome boost.

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 for even cooking.
2. Step 2: Heat a skillet over medium-high heat and add the oil.
3. Step 3: Add the minced garlic and sliced onions to the pan. Sauté for 1–2 minutes until fragrant.
4. Step 4: Add the carrots and broccoli first, cooking for 3–4 minutes while stirring frequently to soften them slightly.
5. Step 5: Add the bell peppers, zucchini, mushrooms, and snap peas. Sauté another 4–5 minutes until the vegetables are crisp-tender.
6. Step 6: Season with salt, black pepper, and optional flavorings like lemon juice, balsamic vinegar, or soy sauce to taste.
7. Step 7: Toss everything well and garnish with your choice of toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately for the best texture.

Tips & Variations

• Substitute vegetables based on season or preference, like green beans or asparagus for snap peas.
• For extra protein, add cooked chickpeas or tofu while sautéing.
• Use avocado oil for a higher smoke point if cooking at higher heat.
• Add a pinch of chili flakes for a spicy kick.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat to preserve texture, or microwave briefly. Avoid overcooking when reheating to keep vegetables crisp-tender.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen vegetables for this recipe?

Yes, frozen vegetables can work in a pinch. Thaw and drain them well to avoid extra moisture, which can make the sauté less crisp.

What oil is best for sautéing vegetables?

Olive oil is a great all-purpose choice, but avocado oil or butter are also excellent for flavor and heat tolerance. Choose based on your taste preference and cooking temperature.

Healthy Sautéed Vegetables – Quick, Flavorful & Nutritious Side Recipe

Print Recipe

★★★★★

4.6 from 136 reviews

A quick and easy healthy sautéed vegetable recipe that is both flavorful and nutritious. This versatile side dish combines a colorful mix of fresh vegetables cooked to crisp-tender perfection with simple seasoning and optional toppings like toasted nuts or fresh herbs, making it a perfect accompaniment to any meal.

• Author: Caleb
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: 4 servings 1x
• Category: Side Dish
• Method: Frying
• Cuisine: American
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

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

Seasonings & Oils

• 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

1. Prep Vegetables: Wash, peel if needed, and cut all vegetables into uniform pieces ensuring even cooking.
2. Heat Pan: Place a skillet over medium-high heat and add the olive oil or your choice of oil/butter, allowing it to heat until shimmering.
3. Cook Aromatics: Add the minced garlic and sliced onions to the skillet and sauté for 1–2 minutes until fragrant and translucent.
4. Add Harder Vegetables: Put in the carrots and broccoli florets first, cooking for 3–4 minutes while stirring frequently to begin softening.
5. Add Softer Vegetables: Add the bell peppers, zucchini, mushrooms, and snap peas, sautéing for another 4–5 minutes until all vegetables are crisp-tender but still vibrant.
6. Season: Sprinkle salt, black pepper, and add optional flavorings like lemon juice, balsamic vinegar, or soy sauce. Stir well to combine the flavors evenly.
7. Finish & Serve: Toss the vegetables well with the seasoning, garnish with your choice of toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately to enjoy the best texture and flavor.

Notes

• Use fresh, high-quality vegetables for the best flavor and texture.
• Adjust the cooking time slightly depending on how crisp or tender you prefer your vegetables.
• Feel free to customize the vegetables based on seasonal availability or preference.
• Optional toppings add extra texture and flavor, but the dish is flavorful on its own.
• For a vegan version, omit Parmesan and use olive or avocado oil instead of butter.

Keywords: sautéed vegetables, healthy side dish, quick vegetable recipe, sautéed veggies, nutritious side, gluten free vegetables