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–+ servings
Healthy Sautéed Vegetables –

Healthy Sautéed Vegetables for a Quick and Colorful Meal

A vibrant and nutritious side dish packed with vitamins and fiber, perfect for any meal.
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Healthy
Calories: 100
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauté
  • 1 tablespoon Olive Oil Substitute with avocado oil or butter if desired.
  • 2 cloves Garlic, minced Fresh garlic is preferred for the best flavor.
  • 1 small Onion, thinly sliced Shallots can be used for a milder flavor.
For the Vegetables
  • 1 Bell Pepper, sliced Adds sweetness and vibrant color.
  • 1 Zucchini, sliced into half-moons Yellow squash is a great replacement.
  • 1 cup Broccoli Florets Fresh is recommended, but thawed frozen works too.
  • 1 medium Carrot, julienned or sliced thin Pre-cut carrots offer convenience.
  • ½ cup Snap Peas Green beans are a lovely substitute.
  • ½ cup Mushrooms, sliced Choose button or cremini for best results.
For Seasoning
  • Salt and Black Pepper, to taste Essential seasonings for balance.
  • 1 teaspoon Lemon Juice, optional Balsamic or soy sauce can also be used.
Optional Toppings
  • Toasted Nuts
  • Seeds
  • Fresh Herbs
  • Grated Parmesan

Equipment

  • Large skillet

Method
 

Step‑by‑Step Instructions
  1. Prep Vegetables: Wash all vegetables thoroughly, then slice them into uniform sizes for even cooking.
  2. Heat Oil: Pour in olive oil into a large skillet over medium-high heat. Wait for the oil to shimmer, about 1-2 minutes.
  3. Cook Aromatics: Add the minced garlic and sliced onion, sautéing for about 1-2 minutes until fragrant.
  4. Add Harder Vegetables: Toss in the julienned carrots and broccoli florets. Sauté for 3-4 minutes until slightly softened.
  5. Add Softer Vegetables: Introduce bell pepper, zucchini, mushrooms, and snap peas. Sauté for another 4-5 minutes until crisp-tender.
  6. Season: Sprinkle salt and pepper to taste. Optionally add lemon juice or vinegar for brightness.
  7. Serve: Remove from heat, transfer to a serving dish, and garnish with optional toppings. Serve immediately.

Nutrition

Serving: 1cupCalories: 100kcalCarbohydrates: 15gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 2.5gSodium: 200mgPotassium: 450mgFiber: 5gSugar: 5gVitamin A: 800IUVitamin C: 70mgCalcium: 50mgIron: 1mg

Notes

Ensure even sizing for consistent cooking and serve immediately for the best texture.

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