Description
Healthy Sautéed Vegetables are colorful, quick, and heart-healthy. Bursting with natural flavor and tender-crisp texture, this vibrant veggie medley is the perfect side dish for any meal — from grilled chicken to pasta. Ready in just 15 minutes, it’s as nutritious as it is delicious.
Ingredients
Scale
- 1 tablespoon olive oil (or avocado oil)
- 1 small red bell pepper, sliced (about 100 g)
- 1 small zucchini, sliced into half-moons (about 150 g)
- ½ cup broccoli florets (about 60 g)
- ½ cup sliced carrots (about 60 g)
- ½ small red onion, thinly sliced (about 50 g)
- 1 clove garlic, minced
- Salt and black pepper to taste
- Optional: squeeze of lemon juice or ½ teaspoon balsamic vinegar
- Optional garnish: chopped parsley or sesame seeds
Instructions
- Prepare the Vegetables: Wash, dry, and chop all vegetables into uniform pieces for even cooking.
- Heat the Pan: Add olive oil to a large skillet and heat over medium-high until shimmering.
- Cook the Hard Vegetables First: Add carrots and broccoli. Sauté for about 3 minutes, stirring occasionally.
- Add Softer Vegetables: Stir in zucchini, bell pepper, and onion. Cook another 5–7 minutes until crisp-tender.
- Season and Finish: Add garlic during the last minute, then season with salt, pepper, and lemon juice or balsamic vinegar. Toss and serve warm.
Notes
- Meal Prep: Store in airtight containers for up to 4 days in the refrigerator.
- Freezing: Flash-freeze cooked veggies, then store in a freezer-safe bag for up to 2 months.
- Flavor Variations: Try Mediterranean herbs, soy sauce and sesame oil for an Asian twist, or chili flakes for spice.
- Serving Ideas: Pair with rice, quinoa, pasta, or grilled protein for balanced meals.
- Tip: Avoid overcrowding the pan to prevent steaming instead of sautéing.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Side Dish, Healthy Recipes, Vegetables
- Method: Sautéed
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 95
- Sugar: 4g
- Sodium: 70mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 3g
- Protein: 2g
- Cholesterol: 0mg
Keywords: Healthy Sautéed Vegetables, Quick Vegetable Side Dish, Stovetop Vegetables, Easy Veggie Recipes, Colorful Vegetable Medley, Heart Healthy Veggies, Dinner Side Dish