Healthy Sautéed Vegetables
A quick and colorful vegetable sauté that's perfect as a side or light meal, ready in under 15 minutes.
Ingredients
For the sauté
- 2 tbsp olive oil or avocado oil; for a richer flavor, use butter
- 2 cloves garlic, minced
- 1 small onion, thinly sliced
- 1 bell pepper, sliced
- 1 medium zucchini, sliced into half-moons
- 1 cup broccoli florets
- 1 medium carrot, julienned or sliced thin
- ½ cup snap peas
- ½ cup mushrooms, sliced
- to taste Salt and black pepper
- 1 tsp lemon juice (optional) adds brightness
- 1 tsp balsamic vinegar or soy sauce (optional) for savory depth
Optional toppings
- to taste toasted nuts or seeds (almonds, sesame)
- to taste fresh herbs (parsley, basil)
- to taste grated Parmesan skip for vegan
Instructions
Preparation
- Wash all vegetables. Peel the carrot if desired. Cut all vegetables into similar-sized pieces so they cook evenly.
- Warm a large skillet over medium-high heat. Add 2 tablespoons of oil and swirl to coat.
Cooking
- Add minced garlic and sliced onion to the hot oil. Sauté for 1–2 minutes until fragrant and the onion starts to soften. Don’t let the garlic brown.
- Toss in the carrots and broccoli. Cook for 3–4 minutes, stirring frequently, so they begin to soften and get a little color.
- Add bell pepper, zucchini, mushrooms, and snap peas. Continue sautéing for 4–5 minutes, stirring often, until vegetables are crisp-tender but not mushy.
- Sprinkle with salt and freshly ground black pepper. Add lemon juice or balsamic vinegar/soy sauce if using. Toss to coat and taste; adjust seasoning.
Serving
- Remove from heat and garnish with toasted nuts, seeds, fresh herbs, or grated Parmesan. Serve immediately for best texture.
Notes
You can swap any vegetable you don’t have; green beans, cauliflower, or asparagus work well. Store leftovers in an airtight container for up to 3–4 days. Emphasize uniform cuts for even cooking and avoid overcrowding the pan.