Healthy sautéed vegetables are a colorful mix of your favorite veggies like bell peppers, broccoli, and carrots. They’re quick to make and loaded with flavors!
It’s a great side dish for just about any meal, and the best part? You can toss in whatever veggies you have lying around. Go ahead, get creative! 🥦🥕
Key Ingredients & Substitutions
Zucchini: A great choice for texture, zucchini keeps its crispness when sautéed. If you don’t have zucchini, yellow squash works well as a substitute. Both are light and offer similar flavors.
Mushrooms: They add an earthy depth to the dish. You can use any mushrooms you prefer. If you’re not a fan, try substituting with eggplant or an additional bell pepper for bulk and flavor.
Bell Peppers: Both red and yellow peppers bring sweetness. If you’re out, green bell peppers are a feasible alternative but will be a bit more bitter. You could also use other colorful veggies like snap peas or cherry tomatoes for variety!
Carrot: It adds crunch and a hint of sweetness. If you need to avoid carrots, try using thinly sliced snap peas or even shredded cabbage for a different texture.
Olive Oil: A staple for sautéing. If you need a different oil, consider avocado or canola oil for higher smoke points. However, for flavor, stick to olive or avocado oil if possible.
How Do I Get the Vegetables Just Right When Sautéing?
The key to perfectly sautéed vegetables is the order in which you add them to the skillet. Start with those that take longer to cook, like onions and carrots, and gradually add the quicker-cooking veggies like peppers and zucchini.
- Heat your skillet on medium heat and add olive oil.
- Add garlic first, then follow up with red onion and carrot; cook for about 3 minutes.
- Next, toss in the mushrooms and bell peppers, followed by the zucchini.
- Remember to stir frequently! This ensures even cooking and helps maintain their crunch.
Keep the heat at medium for a perfect balance—you want to sauté, not steam! Experiment with different herbs for a fresh twist, too.
How to Make Healthy Sautéed Vegetables
Ingredients You’ll Need:
- 1 medium zucchini, sliced into rounds
- 1 cup mushrooms, sliced
- 1 red bell pepper, sliced into strips
- 1 yellow bell pepper, sliced into strips
- 1 medium carrot, sliced thin
- 1/2 medium red onion, sliced into wedges
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried thyme (or 1 tbsp fresh thyme leaves)
- 1 tsp dried oregano
- Salt and freshly ground black pepper, to taste
- Fresh parsley or thyme sprigs for garnish (optional)
How Much Time Will You Need?
This recipe takes about 10 minutes of preparation time and around 15 minutes of cooking time. In total, you can have a delicious and healthy side dish ready in just about 25 minutes!
Step-by-Step Instructions:
1. Prepare Your Vegetables:
Start by washing all the vegetables thoroughly. Next, slice the zucchini into rounds, the carrots thinly, and the bell peppers into strips. Don’t forget to slice the red onion into wedges. Having everything prepared makes the cooking process much easier!
2. Heat the Olive Oil:
In a large skillet, pour in the 2 tablespoons of olive oil and place it over medium heat. Allow the oil to warm up for a minute.
3. Add Garlic and Onions:
Once the oil is hot, add the minced garlic to the skillet. Sauté for about 30 seconds until it becomes fragrant, but be careful not to let it burn. Next, toss in the sliced red onion and carrot. Cook these for about 3 minutes, stirring occasionally, until they start to soften.
4. Add the Rest of the Vegetables:
Now, it’s time to add the remaining vegetables: mushrooms, red and yellow bell peppers, and zucchini. Stir everything together so it’s nicely combined.
5. Season and Sauté:
Sprinkle the dish with dried thyme, oregano, salt, and freshly ground black pepper. Sauté the vegetables for about 7-10 minutes, stirring frequently. You want them to be tender but still have a little crunch and a lovely caramelized color.
6. Final Touches:
Once the vegetables are cooked to your liking, taste them and adjust the seasoning with more salt and pepper if necessary. Remove the skillet from the heat.
7. Serve and Enjoy:
Transfer the sautéed vegetables to a serving dish. Garnish with fresh parsley or thyme sprigs if you like. Serve warm and enjoy your colorful, healthy side dish!
This simple method keeps the veggies vibrant and flavorful, with just a touch of olive oil and herbs. Enjoy your nutrient-packed sautéed vegetables!
Can I Use Frozen Vegetables Instead of Fresh?
Yes, you can use frozen vegetables! Just make sure to thaw them first. Drain excess water before adding them to the skillet to avoid steaming. Sauté them until heated through for about 5-7 minutes.
What Can I Substitute for Olive Oil?
If you need a substitute for olive oil, avocado oil or canola oil work perfectly for sautéing. They both have a higher smoke point and neutral flavor, allowing the veggies’ flavors to shine!
Can I Add Protein to This Dish?
Absolutely! You can easily add cooked chicken, shrimp, or tofu to make it a complete meal. Just toss the protein in during the last few minutes of cooking to warm it through and blend the flavors.
How Should I Store Leftover Sautéed Vegetables?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, you can warm them in a skillet over medium heat for a few minutes or microwave them until heated through.
