Why Make This Recipe
Healthy sautéed vegetables are a perfect side dish for any meal. They are colorful, packed with nutrients, and offer a burst of flavor. This dish is not only simple to make but also allows you to get your daily intake of vitamins and minerals. Plus, it’s a great way to use up any leftover veggies you might have in your fridge!
How to Make Healthy Sautéed 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 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
Directions:
- Make sure all your vegetables are washed, dried, and cut according to the specifications. You want them uniform for even cooking. Trust me, this little prep step makes a world of difference.
- In a large skillet, add the olive oil over medium-high heat. Wait until it shimmers. This indicates that it’s hot enough to start sautéing.
- Add the chopped garlic and sauté for about 30 seconds, until fragrant. Don’t walk away—it burns fast!
- Next, toss in those carrot rounds. They take longer to cook, so I like to add them first. Stir frequently for about 2-3 minutes until they start to soften.
- Add the asparagus spears and zucchini next. Continue to stir for another 3-5 minutes. You’re looking for a vivid green color and a tender-crisp texture.
- Now, it’s time for the bell pepper strips and mushrooms. Toss them in and stir for 2-3 more minutes. They should become vibrant and tender but not mushy.
- Sprinkle in that sea salt, cracked black pepper, powdered onion, crushed red pepper flakes, Italian herb blend, and smoked paprika. Stir everything together well, allowing the flavors to meld for about a minute.
- Remove the skillet from heat. Drizzle the lemon juice on top and sprinkle with Parmesan cheese. Give it a gentle toss to incorporate everything just before serving.
How to Serve Healthy Sautéed Vegetables
Serve these sautéed vegetables hot as a side dish with your favorite protein, such as grilled chicken or fish. They also make a great topping for whole grains like quinoa or brown rice. For a lighter option, enjoy them on their own as a healthy snack.
How to Store Healthy Sautéed Vegetables
If you have leftovers, let them cool completely before storing. Place them in an airtight container and keep them in the refrigerator. They will last for about 3-4 days. To reheat, simply warm them in a skillet over medium heat or in the microwave.
Tips to Make Healthy Sautéed Vegetables
- Prepare all your ingredients before starting. It helps the cooking process go smoothly.
- Adjust the cooking time based on your preferred level of doneness for the veggies.
- Feel free to swap out vegetables based on what you have on hand or your personal preferences.
Variation
You can easily add other vegetables like broccoli, cauliflower, or snap peas for extra variety. You can also change the herbs and spices to match your taste, trying out things like thyme or cumin.
FAQs
Q: Can I use frozen vegetables?
A: Yes, frozen vegetables can work, but they may release more water, so you’ll need to adjust cooking time.
Q: Is this recipe vegan?
A: You can make it vegan by omitting the Parmesan cheese or using a vegan cheese alternative.
Q: How can I make this dish spicier?
A: Increase the amount of crushed red pepper flakes or add a dash of hot sauce for extra heat!
Healthy Sautéed Vegetables
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A colorful and nutrient-packed side dish of sautéed vegetables, perfect for any meal.
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 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
- Make sure all your vegetables are washed, dried, and cut according to the specifications for uniform cooking.
- In a large skillet, add 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 and stir frequently for about 2-3 minutes until they start to soften.
- Add the asparagus spears and zucchini, continuing to stir for another 3-5 minutes until they are tender-crisp.
- Add the bell pepper strips and mushrooms, stirring for an additional 2-3 minutes until tender but not mushy.
- Sprinkle in sea salt, black pepper, powdered onion, crushed red pepper flakes, Italian herb blend, and smoked paprika; stir together for about a minute.
- Remove from heat, drizzle with lemon juice, and sprinkle with Parmesan cheese. Toss gently before serving.
Notes
Prep all ingredients before cooking for a smoother process. Adjust cooking times based on desired vegetable doneness.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Side Dish
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 3g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 5mg
Keywords: sautéed vegetables, healthy side dish, vegetarian recipe, quick vegetables
