Go Back
–+ servings
Sautéed Vegetables

Quick Sautéed Vegetables That Burst with Flavor and Nutrition

Quick Sautéed Vegetables that are vibrant and packed with flavor and nutrition, perfect for busy weeknights.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Cooking Oil
  • 2 tablespoons Olive Oil Avocado oil is a great alternative.
Aromatics
  • 2 cloves Garlic, minced Fresh garlic truly shines.
  • 1 small Onion, thinly sliced Shallots offer a gentler taste.
Vegetables
  • 1 medium Bell Pepper, sliced Feel free to mix colors.
  • 1 medium Zucchini, sliced into half-moons Yellow squash serves as an excellent substitute.
  • 1 cup Broccoli Florets Cauliflower is a wonderful alternative.
  • 1 medium Carrot, julienned or thinly sliced Parsnips can be used for a unique twist.
  • ½ cup Snap Peas Green beans can be a suitable replacement.
  • ½ cup Mushrooms, sliced Any mushroom variety will enhance the dish nicely.
Seasonings
  • to taste Salt
  • to taste Black Pepper
  • 1 teaspoon Lemon Juice, optional Lime juice works just as well.
  • 1 teaspoon Balsamic Vinegar or Soy Sauce, optional Tamari is perfect for a gluten-free option.
Optional Toppings
  • Toasted nuts, seeds, fresh herbs, or grated Parmesan Can elevate flavor and texture.

Equipment

  • medium-sized skillet

Method
 

Cooking Steps
  1. Begin by washing and cutting all your vegetables into uniform sizes for even cooking.
  2. Place a medium-sized skillet over medium-high heat and add about two tablespoons of olive oil. Allow the oil to heat up until it shimmers.
  3. Add minced garlic and sliced onions to the hot oil in the skillet. Sauté for approximately 1-2 minutes until fragrant.
  4. Toss in the julienned carrots and broccoli florets, stirring gently for about 3-4 minutes until they begin to soften.
  5. Introduce the sliced bell peppers, zucchini, snap peas, and mushrooms to the skillet. Sauté for an additional 4-5 minutes until crisp-tender.
  6. Season with salt and black pepper, and if desired, drizzle with lemon juice and balsamic vinegar or soy sauce. Serve immediately.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 12gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 220mgPotassium: 400mgFiber: 5gSugar: 3gVitamin A: 720IUVitamin C: 85mgCalcium: 50mgIron: 1mg

Notes

Leftover sautéed vegetables can be stored in an airtight container in the fridge for up to 3 days. To enjoy after freezing, thaw overnight in the fridge and reheat in a skillet until warmed through.

Tried this recipe?

Let us know how it was!