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Healthy Sautéed Vegetables

Healthy Sautéed Vegetables: Quick, Colorful, and Tasty!

Healthy sautéed vegetables are a quick, colorful, and nutritious way to elevate any meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Sides
Cuisine: American
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Cooking medium enhancing flavor; substitute with avocado oil or butter if desired.
  • 2 cloves Garlic Minced; aromatic base that adds depth; shallots work for a milder taste.
  • 1 small Onion Thinly sliced; adds sweetness and aroma; red onions can be a suitable substitute.
For the Veggie Medley
  • 1 Bell Pepper Sliced; offers sweetness and crunch; swap with any sweet pepper variety for flexibility.
  • 1 Zucchini Sliced into half-moons; provides soft texture and moisture; yellow squash is a great alternative.
  • 1 cup Broccoli Florets; adds nutrients and crunch; cauliflower works well in its place.
  • 1 medium Carrot Julienned or thinly sliced; naturally sweet and colorful; parsnips can be a variation.
  • ½ cup Snap Peas Crisp texture that brightens the dish; green beans can replace snap peas.
  • ½ cup Mushrooms Sliced; brings umami flavor and a soft texture; any variety is suitable.
Seasoning and Extras
  • Salt & Black Pepper Basic seasoning to enhance flavor; adjust to taste.
  • 1 teaspoon Lemon Juice Optional; brightens flavors; balsamic vinegar or soy sauce can serve as a substitute.
  • Optional Toppings Toasted nuts or seeds, fresh herbs, and grated Parmesan for added texture and flavor.

Equipment

  • Large skillet

Method
 

Preparation Steps
  1. Begin by washing and prepping your vegetables. Peel if necessary and chop all ingredients into uniform sizes.
  2. Place a large skillet over medium-high heat and add 1-2 tablespoons of olive oil. Allow the oil to heat until shimmering, about 1-2 minutes.
  3. Once the oil is hot, add the minced garlic and sliced onion to the skillet. Sauté for 1-2 minutes until the onions become translucent and fragrant.
  4. Introduce the carrots and broccoli to the skillet, stirring well to combine. Cook these for 3-4 minutes, allowing them to soften slightly.
  5. Now, it’s time to mix in the bell peppers, zucchini, mushrooms, and snap peas. Sauté everything for 4-5 minutes until all the vegetables are crisp-tender.
  6. Finally, season your vegetables with salt, black pepper, and a splash of lemon juice for freshness. Toss everything well and serve immediately.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 20gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 200mgPotassium: 500mgFiber: 5gSugar: 4gVitamin A: 500IUVitamin C: 50mgCalcium: 50mgIron: 1mg

Notes

Prep your ingredients ahead of time for a quick grab-and-go meal. Store leftovers for next-day deliciousness.

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