These healthy sautéed vegetables are colorful and packed with flavor! You can use any veggies you love, like peppers, zucchini, and broccoli, tossed in a little olive oil and spices.
Sautéing makes the veggies tasty and crisp. I love serving them over rice or tossing them into a salad. They brighten up any meal, and they’re so easy to whip up!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli adds great crunch and nutrients. If it’s unavailable, try using cauliflower or green beans for a similar texture.
Zucchini: A small zucchini is perfect here! If you prefer, yellow squash can make a nice swap, bringing a slightly different flavor and color.
Bell Peppers: Red and orange peppers are sweet and colorful. Feel free to use any color you like. Green peppers work too but are a bit more bitter.
Red Onion: Red onion adds a milder taste. You can substitute yellow onion or shallots, which will be sweeter once cooked.
Mushrooms: I love using button or cremini mushrooms for their earthy flavor. If you’re not a fan, try using a handful of spinach or shredded carrots for added color!
How Do I Ensure My Vegetables Are Just Right – Not Mushy?
The key to perfect sautéed vegetables lies in timing! Start cooking the broccoli first because it takes longer to soften. Here’s how to get the best results:
- Use medium-high heat to get a nice char without steaming the veggies.
- Add vegetables in stages. Begin with broccoli, then add peppers and onions, followed by zucchini and mushrooms last.
- Sauté for 8-10 minutes, stirring occasionally. You want them tender but still firm!
- Don’t overcrowd the pan; it can cause steaming. Cook in batches if needed.
Healthy Sautéed Vegetables
Ingredients You’ll Need:
- 1 cup broccoli florets
- 1 small zucchini, sliced into rounds
- 1/2 cup red bell pepper, sliced
- 1/2 cup orange bell pepper, sliced
- 1/2 cup red onion, sliced
- 1/2 cup mushrooms, sliced
- 1 tbsp olive oil
- 1-2 cloves garlic, minced
- 1/4 tsp crushed red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
- 1 tbsp fresh parsley, chopped
How Much Time Will You Need?
This healthy sautéed vegetables recipe takes about 10 minutes to prep and around 10-12 minutes to cook, making it a quick dish that comes together in under 30 minutes. Perfect for a busy weeknight!
Step-by-Step Instructions:
1. Prepare Your Vegetables:
Start by washing all the vegetables thoroughly. Cut the broccoli into bite-sized florets, slice the zucchini into rounds, and chop the bell peppers, onion, and mushrooms as described in the ingredients.
2. Heat the Olive Oil:
In a large skillet, heat the olive oil over medium-high heat. This will help create a nice sizzle when you add the vegetables.
3. Sauté the Garlic:
Add the minced garlic to the skillet and sauté for about 30 seconds. You want it to be fragrant, so watch it carefully to avoid burning.
4. Add the Broccoli First:
Next, add the broccoli florets to the skillet and cook for about 2 minutes, stirring frequently. This ensures that the broccoli starts to soften a bit before you add the rest.
5. Mix in the Remaining Vegetables:
Now it’s time to add the sliced red and orange bell peppers, red onion, zucchini, and mushrooms to the pan. Give everything a good stir!
6. Season the Veggies:
Sprinkle with salt and pepper, and add the optional crushed red pepper flakes for a bit of heat. Stir well to combine all the flavors.
7. Sauté Until Tender:
Cook the vegetables for about 8-10 minutes, stirring occasionally. You want them to be tender but still have a nice crunch and a slight char for extra flavor.
8. Finish with Fresh Parsley:
Once done, remove the skillet from heat and sprinkle the chopped fresh parsley over the top for a burst of color and freshness.
9. Serve and Enjoy!
Plate the sautéed vegetables warm as a delightful side dish or toss them over your favorite grain like quinoa or rice for a more substantial meal.
Enjoy your colorful and nutritious sautéed vegetables!
Can I Use Different Vegetables?
Absolutely! Feel free to swap in any vegetables you prefer or have on hand. Carrots, asparagus, snap peas, or even kale would be great additions!
Can I Make This Dish Vegan?
Yes, this dish is naturally vegan! Just ensure you’re using vegetable oil instead of butter if you decide to add any fats for flavor.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stove over low heat until warmed through.
Can I Add Protein to This Recipe?
Definitely! Grilled chicken, shrimp, or tofu would make fantastic additions. Just cook the protein separately and toss it in with the vegetables right at the end!