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Healthy Sautéed Vegetables

Healthy Sautéed Vegetables for a Colorful, Nutritious Meal

A vibrant blend of seasonal vegetables, this Healthy Sautéed Vegetables recipe guarantees a nutritious side dish perfect for any meal.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Side Dishes
Cuisine: Healthy
Calories: 120

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil or avocado oil for a different flavor
  • 2 cloves Garlic minced
  • 1 medium Onion chopped or use shallots
For the Veggies
  • 1 cup Bell Pepper any variety
  • 1 medium Zucchini or yellow squash as a substitute
  • 1 cup Broccoli or green beans for crunch
  • 1 medium Carrot sliced thinly
  • 1 cup Snap Peas or omit
  • 1 cup Mushrooms any variety like shiitake or cremini
Seasonings and Finishing Touches
  • to taste Salt
  • to taste Black Pepper
  • 1 tablespoon Lemon Juice optional
  • Optional Toppings toasted nuts, fresh herbs, or grated Parmesan

Equipment

  • skillet

Method
 

Step-by-Step Instructions
  1. Start by washing all your vegetables under cool running water. Peel the carrot and onion if needed, then chop everything into uniform pieces; aim for bite-sized chunks to ensure even cooking.
  2. In a large skillet, pour 1-2 tablespoons of olive oil and heat it over medium-high heat. Allow the oil to shimmer for about 2 minutes.
  3. Add minced garlic and sliced onion to the hot skillet. Sauté for 1-2 minutes until fragrant and translucent.
  4. Introduce the chopped carrots and broccoli to the skillet first. Cook for about 3-4 minutes to soften slightly.
  5. Now, add the bell peppers, zucchini, mushrooms, and snap peas. Sauté for an additional 4-5 minutes, aiming for a crisp-tender texture.
  6. Sprinkle salt and black pepper over your Vegetable Sauté to taste, and drizzle lemon juice if desired. Toss gently to combine.

Nutrition

Serving: 1cupCalories: 120kcalCarbohydrates: 12gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 100mgPotassium: 400mgFiber: 4gSugar: 3gVitamin A: 200IUVitamin C: 45mgCalcium: 50mgIron: 1mg

Notes

Keep vegetables colorful and avoid overcrowding the skillet for the best results. Consider meal prepping by chopping veggies ahead of time.

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