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Quick Healthy Sauteed Vegetables

Quick Healthy Sauteed Vegetables

A vibrant, nutritious dish of quick healthy sauteed vegetables ready in just 25 minutes, perfect for any meal.
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Dinner
Cuisine: Healthy, Vegetarian
Keyword: easy meal, Healthy Side Dish, Quick Healthy Sauteed Vegetables, Sautéed Veggies, Vegetable Recipe
Servings: 4 servings
Calories: 150kcal

Equipment

  • Large skillet
  • Cutting board
  • Knife

Ingredients

For the Vegetables

  • 1 cup red bell pepper Sweet and crisp, adds color.
  • 1 cup yellow bell pepper Slightly tangy sweetness.
  • 1 cup orange bell pepper Honeyed taste.
  • 1 cup broccoli florets Packed with nutrients.
  • 1 cup zucchini Mild in flavor.
  • 1 cup yellow squash Soft texture.
  • 1 cup carrots Sweetness complements savory notes.
  • 1 cup mushrooms Earthy flavors.
  • 1 cup snap peas Crunchy and sweet.
  • 1 cup green beans Satisfying snap.
  • 1 cup red onion Sweet and slightly tangy.
  • 1 cup yellow onion Milder flavor.
  • 3 cloves garlic For aromatic punch.

For Cooking

  • 2 tablespoons olive oil For sautéing.
  • 2 tablespoons avocado oil Alternative for healthier frying.
  • 1 teaspoon salt Enhances flavors.
  • 1 teaspoon freshly ground black pepper Adds depth of flavor.
  • 1 teaspoon dried herbs Italian seasoning, dried oregano, thyme.
  • 1/2 teaspoon red pepper flakes For a hint of spice.

For Finishing Touches

  • 1 cup vegetable broth Adds moisture.
  • 2 tablespoons tamari or soy sauce Brings umami kick.
  • 2 tablespoons fresh lemon juice Brightens flavors.
  • 1/4 cup fresh herbs Parsley, cilantro, chives.

Instructions

Preparation

  • Wash all the vegetables and chop them into bite-sized pieces.
  • Heat a large skillet over medium-high heat with the olive or avocado oil.
  • Sauté sliced red and yellow onions along with the carrots for 3-4 minutes.
  • Add broccoli florets and green beans, sauté for another 3-4 minutes.
  • Incorporate bell peppers, zucchini, and mushrooms, sauté for 2-3 minutes.
  • Add minced garlic and dried herbs, sauté for 1 minute.
  • Pour in vegetable broth and tamari or soy sauce, deglaze the pan for 30 seconds.
  • Finish with lemon juice and fresh herbs, serve immediately.

Notes

For uniform cooking, cut vegetables evenly and avoid overcrowding the pan. Maintain medium-high heat for best results.

Nutrition

Serving: 1serving | Calories: 150kcal | Carbohydrates: 20g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 300mg | Potassium: 500mg | Fiber: 5g | Sugar: 5g | Vitamin A: 30IU | Vitamin C: 85mg | Calcium: 5mg | Iron: 6mg
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