These healthy sautéed vegetables are colorful and full of flavor! You can mix your favorite veggies like bell peppers, broccoli, and carrots, cooked just right in a bit of olive oil.
They’re quick to make and so tasty; sometimes I just eat them straight from the pan! Perfect as a side dish or a light main. Enjoying veggies has never been this fun! 🥦🥕
Key Ingredients & Substitutions
Broccolini: This adds a lovely crunch and a bit of sweetness. If you can’t find it, regular broccoli works just as well. You can also use asparagus for a different flavor.
Bell Peppers: Fresh and colorful! You can switch these out for other veggies, like snap peas or even carrots. Frozen peppers can be a great time-saver, though fresh has a better texture.
Zucchini: A great choice for adding moisture. If you want to change it up, yellow squash can also work nicely!
Mushrooms: I love using cremini mushrooms for their rich flavor. If you’re not a fan, try using eggplant or even tofu for a protein boost.
Olive Oil: Extra virgin gives the best taste but if you’re looking for a lighter option, avocado oil is a solid alternative.
How Do I Get My Vegetables Crispy Yet Tender?
The trick to perfectly sautéed vegetables is cooking them at the right temperature. You want to start on medium-high heat to get a good sear and keep the vegetables from becoming mushy.
- Heat your skillet before adding the oil. This helps cook everything evenly.
- Add vegetables that take longer to cook first, like broccolini and bell peppers, before adding quicker-cooking ones like zucchini and mushrooms later.
- Stir regularly but not constantly! Letting them sit a bit helps achieve that nice browning.
Following these tips will lead you to deliciously sautéed vegetables every time!
Healthy Sautéed Vegetables
Ingredients You’ll Need:
- 1 tablespoon extra virgin olive oil
- 1 cup broccolini (or broccoli rabe), ends trimmed
- 1 red bell pepper, sliced into strips
- 1 yellow bell pepper, sliced into strips
- 1 small zucchini, sliced into rounds
- 1 cup mushrooms, sliced
- 1/2 red onion, cut into wedges
- 2 garlic cloves, minced
- 1/4 teaspoon red chili flakes (optional for heat)
- Salt and freshly ground black pepper, to taste
- 2 tablespoons fresh parsley, chopped (for garnish)
- Juice of half a lemon (optional, for brightness)
How Much Time Will You Need?
This dish can be prepared in about 15 minutes. With 5 minutes for prep and another 10 minutes for cooking, you’ll have a delicious and healthy side dish ready in no time!
Step-by-Step Instructions:
1. Heat the Oil:
Start by heating the olive oil in a large skillet over medium-high heat. Make sure it’s hot before adding any veggies!
2. Sauté the Broccolini:
Once the oil is hot, add the broccolini to the skillet. Cook for about 2 minutes, stirring occasionally, until it starts to brighten in color.
3. Add the Colorful Veggies:
Now it’s time to toss in the red onion, red and yellow bell peppers, zucchini slices, and mushrooms. Continue sautéing while stirring frequently for about 5-7 minutes until the veggies are tender but still have a nice crunch.
4. Aromatic Garlic:
Add the minced garlic and optional red chili flakes to the pan. Sauté for another 1-2 minutes until the garlic becomes fragrant. This step really enhances the flavors!
5. Season to Taste:
Sprinkle some salt and freshly ground black pepper over the veggies to taste. Mix everything well to ensure the seasoning is evenly distributed.
6. Finish it Off:
Remove the skillet from heat. If you’d like, squeeze fresh lemon juice over the cooked vegetables and toss them gently to combine.
7. Serve and Enjoy:
Garnish your sautéed vegetables with the chopped parsley before serving. Enjoy them as a colorful side dish or a light main meal!
This vibrant, healthy dish is not just full of flavor but also packed with nutrients. Enjoy your cooking adventure!
Can I Use Different Vegetables in This Recipe?
Absolutely! Feel free to use any seasonal or preferred vegetables you have on hand. Carrots, snap peas, or even spinach are great alternatives. Just be mindful of cooking times, as some vegetables may require more or less time to sauté.
Can I Make This Recipe in Advance?
Yes, you can prep the vegetables ahead of time by chopping them and storing them in the fridge for up to 24 hours. However, it’s best to sauté them fresh for optimal texture. If you make it in advance, store leftovers in an airtight container in the fridge for up to 3 days.
How Do I Store Leftover Sautéed Vegetables?
Store any leftovers in an airtight container and keep them in the refrigerator. They’ll last for up to 3 days. To reheat, simply warm them in a skillet over medium heat or microwave until heated through.
Can I Add Protein to This Dish?
Definitely! You can add grilled chicken, shrimp, or tofu to make this dish more filling. Just cook the protein separately and toss it in during the last minute of cooking for a well-rounded meal.
