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–+ servings
Healthy Sautéed Vegetables

Healthy Sautéed Vegetables for Vibrant Weeknight Dinners

A quick and easy recipe for Healthy Sautéed Vegetables, perfect for vibrant weeknight dinners in under 20 minutes.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Healthy
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauté
  • 2 cloves Garlic, minced
  • 1 small Onion, thinly sliced Red onion can be used for natural sweetness.
  • 2 tablespoons Olive Oil or Avocado Oil or Butter Use avocado oil for a higher smoke point.
For the Vegetables
  • 1 Bell Pepper, sliced Choose different colors for unique flavors.
  • 1 Zucchini, sliced into half-moons Yellow squash works well for a different look.
  • 1 cup Broccoli florets Cauliflower can serve as a substitute.
  • 1 Carrot, julienned or sliced thin Parsnip can be tried for a distinct flavor.
  • 0.5 cup Snap Peas Green beans can be used for similar crunch.
  • 0.5 cup Mushrooms, sliced Eggplant makes a great alternative.
Seasonings & Extras
  • to taste Salt and Black Pepper Low-sodium options are perfect for dietary needs.
  • 1 teaspoon Lemon Juice, optional Lime juice serves as a zesty alternative.
  • 1 teaspoon Balsamic Vinegar or Soy Sauce, optional Tamari is a gluten-free alternative.
Optional Toppings
  • to taste Toasted Nuts, like almonds Feel free to substitute with seeds like sesame!
  • to taste Fresh Herbs, like parsley Basil or cilantro adds vibrant freshness.
  • to taste Grated Parmesan Melty cheese can elevate the dish.

Equipment

  • skillet

Method
 

Step-by-Step Instructions
  1. Prep the Vegetables: Wash and peel, then cut vegetables into uniform bite-sized pieces.
  2. Heat the Pan: Place a skillet over medium-high heat and warm for a couple of minutes. Add olive oil.
  3. Cook the Aromatics: Add minced garlic and sliced onion to skillet. Sauté for 1–2 minutes until fragrant.
  4. Add the Harder Vegetables: Introduce carrots and broccoli, sauté for 3–4 minutes until softened.
  5. Add the Softer Vegetables: Incorporate bell peppers, zucchini, mushrooms, and snap peas. Sauté for another 4–5 minutes.
  6. Season the Dish: Add salt, black pepper, and optional lemon juice or balsamic vinegar. Stir well.
  7. Finish & Serve: Toss vegetables, remove from heat, and transfer to a serving dish. Garnish if desired.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 10gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gSodium: 200mgPotassium: 350mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 45mgCalcium: 40mgIron: 1mg

Notes

Store leftovers in an airtight container for up to 3-4 days. Freezing is also an option, lasting up to 3 months. Serve immediately for best texture and flavor.

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