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Healthy Sauteed Vegetables Recipe

Quick and Flavorful Healthy Sauteed Vegetables Recipe You’ll Love

Healthy Sauteed Vegetables Recipe is a nutritious side dish that you can prepare in just 10 minutes, bursting with seasonal goodness.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil or avocado oil
  • 3 cloves Garlic minced
For the Vegetables
  • 2 medium Carrots cut into rounds
  • 1 bunch Asparagus chopped
  • 1 medium Zucchini cut into rounds
  • 1 medium Bell Peppers any color, sliced
  • 1 cup Mushrooms sliced
For Seasoning
  • 1 teaspoon Sea Salt adjust to taste
  • 1 teaspoon Cracked Black Pepper freshly cracked
  • 1 teaspoon Powdered Onion or fresh onion
  • 1/2 teaspoon Crushed Red Pepper Flakes adjust for spice level
  • 1 tablespoon Italian Herb Blend
  • 1 teaspoon Smoked Paprika omit for lighter version
For Finishing Touches
  • 1/2 medium Lemon Juice freshly squeezed
  • 1/4 cup Parmesan Cheese freshly grated or nutritional yeast for vegan

Equipment

  • Large skillet

Method
 

Step-by-Step Instructions for Healthy Sautéed Vegetables Recipe
  1. Preheat a large skillet over medium-high heat for about 2 minutes. Drizzle in olive oil and let it heat until shimmering.
  2. Add minced garlic and stir for about 30 seconds until fragrant and golden, being careful not to burn it.
  3. Toss in carrot rounds and sauté for 2-3 minutes until they soften slightly, maintaining their orange color.
  4. Add asparagus and zucchini, stirring for an additional 3-5 minutes until asparagus is tender-crisp.
  5. Introduce bell peppers and mushrooms, continuing to stir for 2-3 minutes until they soften and blend flavors.
  6. Sprinkle in the seasoning mix (sea salt, black pepper, onion powder, red pepper flakes, Italian blend, and paprika) and stir well for 1 minute.
  7. Remove from heat, drizzle with lemon juice, and sprinkle with Parmesan cheese before serving.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 10gProtein: 4gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 5mgSodium: 300mgPotassium: 400mgFiber: 3gSugar: 3gVitamin A: 600IUVitamin C: 70mgCalcium: 50mgIron: 1mg

Notes

Ensure uniform cutting of vegetables for even cooking and adjust seasonings based on taste preferences. Sauté in batches if needed to avoid overcrowding.

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