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Healthy Sautéed Vegetables

Vibrant Healthy Sautéed Vegetables for Quick, Delicious Meals

Transform vibrant, fresh produce into Healthy Sautéed Vegetables, a nutritious side dish perfect for quick meals.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 150

Ingredients
  

For the Base
  • 2 tablespoons olive oil or avocado oil/butter
  • 2 cloves garlic minced
  • 1 medium onion
Vegetable Medley
  • 1 large bell pepper any color
  • 1 medium zucchini
  • 1 cup broccoli chopped
  • 1 large carrot sliced
  • 1 cup snap peas
  • 1 cup mushrooms any variety
Seasoning and Extras
  • 1 teaspoon salt to taste
  • 1 teaspoon black pepper to taste
  • 1 tablespoon lemon juice optional
  • 1 tablespoon balsamic vinegar or soy sauce, optional
  • optional toppings toasted nuts, seeds, or grated Parmesan

Equipment

  • large skillet

Method
 

Step-by-Step Instructions for Healthy Sautéed Vegetables
  1. Begin by thoroughly washing all the vegetables under running water. Peel the carrots and zucchini as necessary, then chop everything into uniform pieces, about 1-inch in size.
  2. Place a large skillet on the stove over medium-high heat and warm it up for about 2 minutes. Add 1-2 tablespoons of olive oil and swirl to coat the pan.
  3. Add minced garlic and chopped onions to the skillet, sautéing for 1-2 minutes until the onions become translucent.
  4. Introduce chopped carrots and broccoli into the pan, cooking for about 3-4 minutes, stirring frequently until bright green.
  5. Mix in bell peppers, zucchini, mushrooms, and snap peas. Sauté for an additional 4-5 minutes until crisp-tender.
  6. Sprinkle salt and black pepper over the sautéed vegetables, adjusting to your taste. Drizzle in lemon juice or balsamic vinegar if desired.
  7. Remove skillet from heat, transfer vegetables to a serving dish, and garnish with herbs, nuts, seeds, or Parmesan if desired.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 12gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gSodium: 200mgPotassium: 500mgFiber: 4gSugar: 3gVitamin A: 5000IUVitamin C: 60mgCalcium: 60mgIron: 1mg

Notes

Uniform cutting helps even cooking. Avoid overcrowding the pan for best results. High heat keeps colors vibrant and vegetables crisp-tender.

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