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Sautéed Vegetables Side

Colorful Sautéed Vegetables Side for a Healthy Boost

This Sautéed Vegetables Side is a quick, nutritious, and versatile dish perfect for any meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Side Dishes
Cuisine: Vegetarian
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Base
  • 2 tablespoons Olive Oil or Avocado Oil Substitute with grapeseed oil for a unique taste.
  • 2 cloves Garlic, minced Shallots can be used for a milder taste.
  • 1 small Onion, thinly sliced Leeks make a good substitute for a different flavor.
Vegetables
  • 1 Bell Pepper, sliced Any sweet pepper variety can be swapped.
  • 1 Zucchini, sliced into half-moons Yellow squash is an acceptable alternative.
  • 1 cup Broccoli, florets Cauliflower works well for a lower-carb option.
  • 1 medium Carrot, julienned or sliced thin Parsnip can be used for a different profile.
  • ½ cup Snap Peas Green beans can be substituted.
  • ½ cup Mushrooms, sliced Sliced eggplant can replace for a distinct texture.
Seasoning
  • Salt Adjust according to preference.
  • Black Pepper Adjust according to preference.
  • 1 teaspoon Lemon Juice, optional Balsamic vinegar can be an alternative.
  • 1 teaspoon Balsamic Vinegar or Soy Sauce, optional Use tamari for gluten-free.
Optional Toppings
  • Nuts Customize your Sautéed Vegetables Side with your favorites!
  • Seeds Customize your Sautéed Vegetables Side with your favorites!
  • Fresh Herbs Customize your Sautéed Vegetables Side with your favorites!
  • Grated Parmesan Customize your Sautéed Vegetables Side with your favorites!

Equipment

  • Large Skillet

Method
 

Instructions
  1. Begin by washing and peeling (if necessary) all the vegetables. Slice them into uniform pieces to ensure even cooking.
  2. In a large skillet, pour about 2 tablespoons of olive oil or avocado oil and place it over medium-high heat. Heat the oil until it shimmers, about 1-2 minutes.
  3. Once the oil is ready, add the minced garlic and thinly sliced onion to the skillet. Sauté for 1-2 minutes until the onion turns translucent and fragrant.
  4. Introduce the julienned carrots and broccoli florets to the skillet. Sauté for about 3-4 minutes, stirring occasionally.
  5. Next, stir in the bell pepper, zucchini, snap peas, and sliced mushrooms. Sauté for an additional 4-5 minutes, continuing to stir gently.
  6. Sprinkle the vegetables with salt and black pepper to season. Optionally add lemon juice or balsamic vinegar. Stir well to ensure even coverage.
  7. Once everything is perfectly sautéed, remove from heat. Toss the vegetables together to combine and serve immediately.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 15gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 9gSodium: 200mgPotassium: 300mgFiber: 5gSugar: 3gVitamin A: 700IUVitamin C: 70mgCalcium: 50mgIron: 1mg

Notes

Chop your vegetables into similar sizes to ensure they cook evenly. Always preheat your oil until it shimmers before adding ingredients.

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