why make this recipe
Healthy sautéed vegetables are a quick and easy way to add nutrition and color to your meals. These vibrant veggies are packed with vitamins, minerals, and fiber, making them a fantastic choice for anyone looking to eat healthier. Plus, the combination of flavors and textures from different vegetables can elevate any dish. Whether you serve them as a side or mix them into a grain bowl, these sautéed vegetables will satisfy your taste buds and boost your health.
how to make Healthy Sauteed Vegetables
Ingredients:
- 3 cloves of garlic (finely chopped)
- 1 cup of thinly sliced carrot rounds
- 1 pound of asparagus spears (woody ends removed, and cut into 1-inch segments)
- 1 red bell pepper (thinly sliced into strips)
- 1 medium zucchini (cut into thin rounds)
- 8 ounces of fresh mushrooms (cleaned and sliced)
- 3 green onions (thinly sliced, both green and white parts)
- 2 tablespoons extra-virgin olive oil
- 1/4 cup grated Parmesan cheese
- 1 tablespoon fresh lemon juice
- 1 teaspoon of sea salt
- 1/2 teaspoon of powdered onion
- 1/4 teaspoon of freshly ground black pepper
- A pinch of crushed red pepper flakes
- 1/2 teaspoon of dried Italian herb blend
- 1/4 teaspoon of smoked paprika
Directions:
- Make sure all your vegetables are washed, dried, and cut according to the specifics. Uniform pieces cook evenly, making all the difference!
- In a large skillet, add the olive oil over medium-high heat. Wait until it shimmers; that means it’s hot enough to say hello to our veggies.
- Toss in the chopped garlic and sauté for about 30 seconds until it’s fragrant.
- Add the carrot rounds and stir frequently for about 2-3 minutes.
- Next, add the asparagus and zucchini. Continue stirring for another 3-5 minutes until tender-crisp.
- Add bell pepper strips and mushrooms. Stir for several more minutes until vibrant and tender.
- Sprinkle in sea salt, black pepper, powdered onion, crushed red pepper flakes, Italian herbs, and smoked paprika. Stir for a minute to meld flavors.
- Remove from heat, drizzle lemon juice, and sprinkle with Parmesan cheese. Toss gently before serving.
how to serve Healthy Sauteed Vegetables
Serve your healthy sautéed vegetables warm. They make a perfect side dish to grilled chicken or fish, and they can also be a delicious topping for rice or quinoa. If you like, you can enjoy them as is for a light snack or quick lunch.
how to store Healthy Sauteed Vegetables
If you have leftovers, cool them down and store them in an airtight container in the fridge. They will last for about 3-4 days. You can reheat them in the microwave or briefly sauté them in a pan with a little bit more olive oil to regain some of their original texture.
tips to make Healthy Sauteed Vegetables
- Use fresh vegetables for the best flavor and texture.
- Adjust cooking times depending on how tender you like your vegetables. If you prefer them softer, sauté them a bit longer.
- Experiment with different herbs and spices to customize the flavor to your liking.
- Don’t overcrowd the skillet; cook in batches if necessary to achieve that great caramelization.
Serving Ideas
These vegetables can be served alongside grilled meats, mixed into pasta dishes, or tossed into salads for added crunch. You can also integrate them into a homemade pizza or serve as a filling in wraps or tacos.
Final Thoughts
Healthy sautéed vegetables are a fantastic way to enjoy the bounty of fresh produce. Their bright colors and tasty flavors can make any meal more enjoyable. Plus, they are simple to prepare and can be made in about 15 minutes, making them a perfect choice for busy weeknights.
FAQs
1. Can I use frozen vegetables instead of fresh ones?
Yes, you can use frozen vegetables. Just make sure to thaw them and drain any excess water before sautéing.
2. How can I make this dish vegan?
To make it vegan, simply omit the Parmesan cheese or use a vegan alternative.
3. Can I add more vegetables?
Absolutely! Feel free to add your favorite vegetables or what you have on hand. Just adjust the cooking times as needed.
Healthy Sautéed Vegetables
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A vibrant mix of sautéed vegetables packed with vitamins and flavor, perfect for any meal.
Ingredients
- 3 cloves of garlic, finely chopped
- 1 cup thinly sliced carrot rounds
- 1 pound asparagus spears, woody ends removed and cut into 1-inch segments
- 1 red bell pepper, thinly sliced into strips
- 1 medium zucchini, cut into thin rounds
- 8 ounces fresh mushrooms, cleaned and sliced
- 3 green onions, thinly sliced
- 2 tablespoons extra-virgin olive oil
- 1/4 cup grated Parmesan cheese
- 1 tablespoon fresh lemon juice
- 1 teaspoon sea salt
- 1/2 teaspoon powdered onion
- 1/4 teaspoon freshly ground black pepper
- A pinch of crushed red pepper flakes
- 1/2 teaspoon dried Italian herb blend
- 1/4 teaspoon smoked paprika
Instructions
- Ensure all vegetables are washed, dried, and cut as specified.
- In a large skillet, heat the olive oil over medium-high heat until it shimmers.
- Add the chopped garlic and sauté for about 30 seconds until fragrant.
- Add the carrot rounds, stirring frequently for about 2-3 minutes.
- Next, add the asparagus and zucchini, continuing to stir for another 3-5 minutes until tender-crisp.
- Add the bell pepper strips and mushrooms, stirring until vibrant and tender.
- Season with sea salt, black pepper, powdered onion, crushed red pepper flakes, Italian herbs, and smoked paprika; stir for a minute to meld flavors.
- Remove from heat, drizzle with lemon juice, and sprinkle with Parmesan cheese. Toss gently before serving.
Notes
Use fresh vegetables for the best flavor and texture. Adjust cooking times for desired tenderness.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Side Dish
- Method: Sautéing
- Cuisine: Healthy
Nutrition
- Serving Size: 1 serving
- Calories: 150
- Sugar: 5g
- Sodium: 300mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 6g
- Protein: 5g
- Cholesterol: 10mg
