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Healthy Sautéed Vegetables

Delicious Healthy Sautéed Vegetables for Quick Meal Perfection

Healthy Sautéed Vegetables bring both comfort and vibrancy to any meal, making it a fantastic choice for quick meals.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Vegetarian
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Offers healthy fats and flavor; avocado oil is a great substitute.
  • 2 cloves Garlic, minced Adds aromatic depth; always opt for fresh when possible.
  • 1 small Onion, thinly sliced Contributes sweetness; shallots work nicely as an alternative.
For the Veggie Medley
  • 1 medium Bell Pepper, sliced Provides crunch and sweetness in any color of your choice.
  • 1 medium Zucchini, sliced into half-moons Offers mild texture; yellow squash is a great swap if desired.
  • 1 cup Broccoli, florets Introduces a crunchy bite and nutrient boost; green beans can be used instead.
  • 1 medium Carrot, julienned or sliced thin Adds vibrant color and sweetness; consider parsnip for a fun variation.
  • 0.5 cup Snap Peas These deliver a sweet, crispy element; snow peas may work well too.
  • 0.5 cup Mushrooms, sliced Offer umami richness and great texture; omit if preferred.
Seasoning Essentials
  • Salt and Black Pepper Key for enhancing flavors to your liking.
  • 1 teaspoon Lemon Juice, optional Brightens up flavors; lime juice is a tasty alternative.
  • 1 teaspoon Balsamic Vinegar or Soy Sauce, optional Adds depth and complexity; use tamari for a gluten-free version.
Optional Toppings
  • Grated Parmesan, fresh herbs, toasted nuts, or seeds Elevate the flavor and texture of your dish beautifully!

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Prepare your vegetables by washing, peeling, and cutting all into uniform pieces.
  2. Heat olive oil in a large skillet over medium-high heat for about 1-2 minutes.
  3. Add minced garlic and sliced onion to the skillet and sauté until fragrant.
  4. Toss in julienned carrot and broccoli florets, cooking for 3-4 minutes.
  5. Add sliced bell pepper, zucchini, mushrooms, and snap peas; sauté for another 4-5 minutes.
  6. Season with salt and black pepper, adding lemon juice and balsamic vinegar if desired.
  7. Remove from heat, transfer to a serving dish, and garnish with optional toppings.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 15gProtein: 3gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 200mgPotassium: 450mgFiber: 5gSugar: 4gVitamin A: 370IUVitamin C: 80mgCalcium: 60mgIron: 1mg

Notes

Use fresh vegetables for the best flavor. Sauté in batches if necessary to avoid overcrowding the pan.

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