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Healthy Sautéed Vegetables

Deliciously Healthy Sautéed Vegetables in Just 15 Minutes

Enjoy these Healthy Sautéed Vegetables, a quick and nutritious side dish perfect for any meal.
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian, Mediterranean
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tbsp Olive Oil Acts as the cooking medium, adding flavor; substitute with avocado oil or butter for variation.
  • 2 cloves Garlic, minced Adds aromatic depth; fresh garlic provides the best flavor, but garlic powder can work in a pinch.
  • 1 small Onion, thinly sliced Provides sweetness and texture; red or yellow onions can be used based on preference.
  • 1 Bell Pepper, sliced Adds color and sweetness; any color (red, yellow, green) lights up the dish beautifully.
  • 1 medium Zucchini, sliced into half-moons Offers a tender texture that absorbs flavors well; yellow squash is a lovely alternative.
  • 1 cup Broccoli, florets Adds a healthy crunch and nutrients; cauliflower serves as a great alternative.
  • 1 medium Carrot, julienned Provides color and sweetness; baby carrots can be a convenient time-saver.
  • 0.5 cup Snap Peas Introduces a sweet crunch; green beans can be a suitable substitute.
  • 0.5 cup Mushrooms, sliced Introduces umami flavor and texture; any variety like oyster or shiitake are excellent choices.
  • Salt & Black Pepper Essential for seasoning; adjust to taste for the perfect balance.
  • 1 tsp Lemon Juice Brightens flavors at the end of cooking, or substitute with vinegar for a different zing.
  • 1 tsp Balsamic Vinegar or Soy Sauce Adds depth and umami; choose based on desired flavor profile.
  • Optional Toppings Toasted nuts, seeds, fresh herbs, or grated Parmesan add delightful crunch and flavor enhancement.

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Begin by washing all vegetables thoroughly. Peel the carrots and slice the onion, bell pepper, zucchini, and mushrooms into uniform pieces. Cut the broccoli into florets and julienne the carrot, ensuring all vegetables are approximately the same size for even cooking.
  2. In a large skillet, pour in 2 tablespoons of olive oil and place it over medium-high heat. Allow the oil to heat for about 1-2 minutes, or until it shimmers slightly.
  3. Add the minced garlic and sliced onions to the hot oil, sautéing for about 1-2 minutes until the onions become translucent and fragrant.
  4. Introduce the chopped carrots and broccoli to the skillet, stirring frequently. Cook them for approximately 3-4 minutes, until they begin to soften while maintaining a bit of crunch.
  5. Next, add the bell pepper, zucchini, mushrooms, and snap peas to the skillet. Sauté the mixture for an additional 4-5 minutes, continuously stirring until they are crisp-tender.
  6. Sprinkle salt and black pepper to taste over the sautéed vegetables, tossing well to combine. If desired, drizzle with 1 teaspoon of lemon juice or balsamic vinegar for an extra flavor boost.
  7. Serve your healthy sautéed vegetables warm, garnished with optional toppings for a delightful finish.

Nutrition

Serving: 1plateCalories: 150kcalCarbohydrates: 10gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 150mgPotassium: 400mgFiber: 3gSugar: 3gVitamin A: 500IUVitamin C: 80mgCalcium: 50mgIron: 1mg

Notes

Ensure your vegetables are cut into similar sizes for even cooking for the perfect texture. Unit conversions can help adjust serving size based on need.

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