These healthy sautéed vegetables are colorful and tasty! You can mix up your favorites, like bell peppers, broccoli, and carrots, all cooked to crunchy perfection.
Honestly, this dish makes any meal better. I love sneaking in extra veggies! Just a splash of olive oil, some herbs, and you’ll have a vibrant side dish ready in no time!
Key Ingredients & Substitutions
Olive Oil: This oil adds a nice flavor and is a healthy fat option. You can substitute with avocado oil or even coconut oil if you prefer. Just be mindful that different oils have different smoke points!
Vegetables: I used zucchini, broccoli, and bell pepper, which are usually available. Feel free to swap in whatever veggies you have on hand, like asparagus, green beans, or snap peas. Even frozen vegetables can work well in a pinch!
Garlic: I love using fresh garlic for a stronger flavor, but garlic powder is also a good option for convenience. If you’re avoiding garlic, consider using shallots for a milder taste instead.
Herbs: Dried Italian herbs are great, but fresh herbs like basil or parsley at the end can really brighten the dish. If you have fresh herbs, use them! If not, the dried ones will still give you nice flavor.
How Do I Make Sure My Vegetables Stay Crisp and Colorful?
To keep your sautéed vegetables vibrant and crisp, follow these tips:
- Use high heat: Cooking on medium-high heat helps to quickly cook the veggies while retaining their color and crunch.
- Don’t overcrowd the pan: Give the vegetables enough space to sauté evenly. If you’re making a large batch, consider cooking in batches.
- Timing is key: Start with onions and carrots, which need more time to cook. Add quicker-cooking veggies like zucchini and bell peppers later on.
With these tips, you’ll have beautifully sautéed vegetables every time!
How to Make Healthy Sautéed Vegetables
Ingredients You’ll Need:
- 1 tablespoon olive oil
- 1 small zucchini, sliced into rounds
- 1/2 yellow zucchini or yellow squash, sliced into rounds
- 1 cup broccoli florets
- 1 small carrot, sliced into thin strips or rounds
- 4-5 mushrooms, sliced
- 1/2 red onion, sliced
- 1/2 red bell pepper, thinly sliced
- 1/2 teaspoon garlic powder or 2 cloves garlic, minced
- 1/2 teaspoon dried Italian herbs or mixed dried herbs (e.g., basil, oregano, thyme)
- Pinch of red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
- Fresh chopped parsley for garnish
How Much Time Will You Need?
This recipe takes about 15 minutes total. You’ll spend about 5 minutes preparing the vegetables and 10 minutes cooking them. Quick, easy, and healthy!
Step-by-Step Instructions:
1. Prepare the Vegetables:
Start by washing all the vegetables thoroughly. Slice the zucchini, yellow squash, carrot, red onion, and red bell pepper as previously mentioned. Keep the broccoli florets separate so they’re ready to cook.
2. Heat the Oil:
In a large skillet or frying pan, heat 1 tablespoon of olive oil over medium-high heat. Let the oil get hot but not smoking—this will help cook the veggies quickly.
3. Sauté the Onions:
Add the sliced red onion to the pan and sauté for about 2 minutes. You want them to be just slightly softened and fragrant.
4. Add More Veggies:
Next, toss in the carrot strips and broccoli florets. Continue to cook for about 3-4 minutes, stirring frequently so they don’t stick to the pan.
5. Mix in Zucchini and Peppers:
Now, add the zucchini (both green and yellow), red bell pepper, and sliced mushrooms. Sauté everything together for another 5-6 minutes until the vegetables are tender but still have a bit of crunch. Stir occasionally!
6. Season It Up:
Sprinkle in the garlic powder (or add the minced garlic if you prefer), dried herbs, and red pepper flakes (if using). Season with salt and freshly ground black pepper to taste. Stir everything well to combine the flavors.
7. Final Cook:
Allow the mixture to cook for an additional 1-2 minutes to let the flavors meld together. Your kitchen will smell delightful!
8. Serve and Enjoy:
Remove the pan from heat. Garnish your sautéed vegetables with fresh chopped parsley. Serve them warm as a side dish, or enjoy them over grains like rice or quinoa for a complete meal.
Enjoy your vibrant, nutritious, and colorful sautéed vegetable dish!
Can I Use Different Vegetables in This Recipe?
Absolutely! This recipe is versatile, so feel free to swap in any of your favorite vegetables, like asparagus, green beans, or bell peppers. Just keep in mind that different veggies may have varying cooking times.
How Can I Make This Dish Vegan?
This recipe is already vegan! Just avoid adding any cheese or animal-based ingredients, and you’re all set for a healthy plant-based dish.
What’s the Best Way to Store Leftovers?
Store any leftover sautéed vegetables in an airtight container in the fridge for up to 3 days. You can reheat them gently on the stove or in the microwave, adding a splash of water if they seem dry.
Can I Add Protein to This Dish?
Definitely! You can toss in cooked chickpeas, tofu, or even some grilled chicken for added protein. Just adjust the cooking time to ensure everything is heated through properly.