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Healthy Sautéed Vegetables

Healthy Sautéed Vegetables: Quick & Flavorful Weeknight Dish

Discover a quick and nutritious recipe for Healthy Sautéed Vegetables that breathes new life into your weeknight meals.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Vegetarian
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauté
  • 2 tbsp Olive oil Provides healthy fats and helps in cooking. Substitute with avocado oil for a different flavor.
  • 2 cloves Garlic Minced for added flavor.
  • 1 small Onion Thinly sliced for natural sweetness.
For the Vegetables
  • 1 medium Bell pepper Sliced; feel free to swap with any preferred variety.
  • 1 medium Zucchini Sliced into half-moons.
  • 1 cup Broccoli florets Adds fiber and nutrition.
  • 1 medium Carrot Julienned or sliced thin.
  • 0.5 cup Snap peas Introduces added crunch and sweetness.
  • 0.5 cup Mushrooms Sliced; use any favorite variety.
For Seasoning
  • Salt and black pepper Essential for seasoning.
  • 1 tsp Lemon juice Optional; enhances the vegetable flavors.
  • 1 tsp Balsamic vinegar or soy sauce Optional; adds tangy depth.

Equipment

  • Skillet

Method
 

Step-by-Step Instructions
  1. Start by washing all the vegetables thoroughly and preparing them to ensure uniform sizes.
  2. Place a large skillet over medium-high heat and add the olive oil. Heat for 1-2 minutes until shimmering.
  3. Add the minced garlic and sliced onions, sauté for 1-2 minutes until onions are translucent.
  4. Introduce the broccoli florets and sliced carrots; cook for 3-4 minutes, stirring constantly.
  5. After the broccoli and carrots have cooked, add the bell peppers, zucchini, mushrooms, and snap peas. Sauté for an additional 4-5 minutes.
  6. Sprinkle salt and black pepper to taste, and add lemon juice or balsamic vinegar if desired.
  7. Transfer the sautéed vegetables to a serving dish and serve immediately.

Nutrition

Serving: 1cupCalories: 120kcalCarbohydrates: 15gProtein: 3gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 4.5gSodium: 200mgPotassium: 450mgFiber: 4gSugar: 3gVitamin A: 1000IUVitamin C: 60mgCalcium: 50mgIron: 1mg

Notes

For best results, cut vegetables evenly, start with a hot skillet, and avoid overcrowding to maintain crisp textures. Customize seasonings as desired.

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