Print

Healthy Sautéed Vegetables – Easy, Quick & Flavorful Nutritious Side Recipe

Print Recipe

★★★★★

4.5 from 146 reviews

A quick and flavorful recipe for healthy sautéed vegetables featuring a colorful medley of broccoli, carrots, bell peppers, zucchini, snap peas, and mushrooms. Perfect as a nutritious side dish, these vegetables are cooked to crisp-tender perfection with garlic, onion, and a touch of lemon juice and balsamic vinegar, then garnished with nuts, seeds, fresh herbs, and Parmesan cheese or nutritional yeast.

Ingredients

Scale

Vegetables

  • 2 cups broccoli florets (fresh or thawed frozen)
  • 1 cup carrot (julienned or thinly sliced)
  • 1 cup bell pepper (sliced)
  • 1 cup zucchini (sliced into half-moons)
  • 1 cup snap peas
  • 1 cup mushrooms (sliced)
  • 1 small onion (thinly sliced)
  • 2 cloves garlic (minced)

Seasonings & Garnishes

  • 2 tablespoons olive oil (or avocado oil, butter)
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon lemon juice
  • 1 teaspoon balsamic vinegar (or soy sauce)
  • Toasted nuts and seeds (almonds, pine nuts, sesame, sunflower)
  • Fresh herbs (thyme, basil, oregano)
  • Grated Parmesan cheese (or nutritional yeast)

Instructions

  1. Preparation: Wash and cut all vegetables into uniform sizes for even cooking—slice zucchini into half-moons, julienne carrots, and separate broccoli into small florets.
  2. Heat the pan: Warm a nonstick or stainless steel skillet over medium-high heat; add 1–2 tablespoons olive or avocado oil until shimmering.
  3. Sauté aromatics: Add minced garlic and thinly sliced onion; sauté for 1–2 minutes until fragrant and translucent to infuse the oil with flavor.
  4. Cook initial vegetables: Toss in carrots and broccoli first; sauté for 3–4 minutes, stirring often to soften and allow a little caramelization without burning.
  5. Add remaining vegetables: Stir in bell pepper, zucchini, mushrooms, and snap peas; cook for an additional 4–5 minutes until all vegetables are crisp-tender and edges lightly caramelize.
  6. Season the dish: Sprinkle salt, black pepper, and optional flavor boosters like lemon juice and balsamic vinegar or soy sauce; stir gently for 1–2 minutes to blend flavors evenly.
  7. Finish and serve: Give a final toss; garnish with toasted nuts, seeds, fresh herbs, or grated Parmesan cheese or nutritional yeast for added crunch and richness. Serve immediately for best texture and flavor.

Notes

  • Use fresh or thawed frozen vegetables for best results.
  • Adjust seasoning and acidity according to taste preferences.
  • Optional garnishes add texture and extra flavor but can be omitted for a lighter dish.
  • Ensure vegetables are cut uniformly to cook evenly.
  • Can substitute balsamic vinegar with soy sauce for a different umami flavor.
  • For a vegan version, use nutritional yeast instead of Parmesan cheese and choose plant-based oils or vegan butter.

Keywords: sautéed vegetables, healthy side dish, quick vegetable recipe, easy vegetable sauté, nutritious vegetables, vegetarian side

Find it online: https://dinewithlily.com/healthy-sauteed-vegetables-easy-quick-and-flavorful-nutritious-side-recipe/