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Healthy Sautéed Vegetables

Delicious Healthy Sautéed Vegetables for Quick Weeknight Dinners

Healthy Sautéed Vegetables are a quick, nutrient-packed side that enhances any meal with vibrant flavors and colors.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian, Mediterranean, Varied
Calories: 120

Ingredients
  

For the Base
  • 2 tbsp olive oil Cooking medium that enhances flavor; substitute with avocado oil for a different taste profile.
  • 2 cloves garlic, minced Aromatic, adds depth of flavor; fresh garlic is preferred for the best results.
  • 1 small onion, thinly sliced Provides sweetness; can be substituted with shallots if desired.
For the Vegetables
  • 1 each bell pepper, sliced Adds color and crunch; any color works, including red, yellow, or green.
  • 1 each zucchini, sliced into half-moons Light and tender; can be swapped with yellow squash or omitted for dietary preferences.
  • 1 cup broccoli florets Nutritional powerhouse, offers crunch; substitute with cauliflower for a different texture.
  • 1 medium carrot, julienned or sliced thin Adds sweetness and vibrant color; swap with parsnip for a unique flavor.
  • ½ cup snap peas Crisp texture; can replace with green beans if unavailable.
  • ½ cup mushrooms, sliced Provides umami flavor; omit for a mushroom-free version.
Seasonings and Enhancements
  • salt and black pepper, to taste Basic seasonings; experiment with flavored salts or other spices.
  • 1 tsp lemon juice (optional) Brightens flavors; lime juice or vinegar can be alternatives.
  • 1 tsp balsamic vinegar or soy sauce (optional) Adds depth; adjust based on taste preference.
  • optional toppings Toasted nuts, seeds, fresh herbs, or grated Parmesan for added texture and richness.

Equipment

  • Skillet

Method
 

Step-by-Step Instructions for Healthy Sautéed Vegetables
  1. Begin by washing and trimming your vegetables so they’re fresh and clean. Peel the carrot if needed and slice it thinly for even cooking. Cut the bell pepper into strips and the zucchini into half-moons, ensuring all pieces are roughly the same size to cook uniformly. Finally, mince the garlic and thinly slice the onion, setting everything aside for the next steps.
  2. Place a large skillet over medium-high heat and add 2 tablespoons of olive oil. Allow the oil to heat for about 1-2 minutes, ensuring it shimmers but doesn't smoke. This hot oil will create a perfect base for sautéing the vegetables, allowing them to caramelize and develop deeper flavors.
  3. Once the oil is hot, add the minced garlic and sliced onions to the skillet. Sauté them for 1-2 minutes until the onions turn translucent and the garlic becomes fragrant—but be careful not to let it burn.
  4. Next, add the julienned carrots and broccoli florets to the skillet. Continue cooking for about 3-4 minutes, stirring frequently. The goal is to soften these hearty vegetables while allowing them to retain some crunch.
  5. Now, gently fold in the bell peppers, zucchini, mushrooms, and snap peas into the mix. Sauté for another 4-5 minutes, stirring often, until everything is crisp-tender and bright.
  6. Once the vegetables are cooked to your liking, it’s time to season! Sprinkle salt, black pepper, and any optional flavor enhancers like lemon juice or balsamic vinegar. Toss everything together for even seasoning.
  7. Finally, remove the skillet from heat and give your sautéed vegetables one last toss. If desired, garnish with toasted nuts, fresh herbs, or a sprinkle of grated Parmesan for added richness. Serve immediately.

Nutrition

Serving: 1cupCalories: 120kcalCarbohydrates: 15gProtein: 3gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 200mgPotassium: 500mgFiber: 4gSugar: 4gVitamin A: 800IUVitamin C: 80mgCalcium: 50mgIron: 1mg

Notes

Don't overcrowd the pan, prep ahead, and always use fresh ingredients for the best flavor.

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