These healthy sautéed vegetables are a colorful mix of your favorite veggies, cooked just right to keep them tasty and crisp. They’re quick to make and full of vitamins!
Whether you add them to a meal or enjoy them as a snack, they always brighten up my plate. Plus, you can use whatever veggies you have on hand—it’s a win-win! 🥦🥕
Key Ingredients & Substitutions
Asparagus: Fresh asparagus adds a unique crunch. If you can’t find it, green beans or broccoli work well as substitutions.
Bell Peppers: While I used red bell peppers for sweetness, any color will do—yellow, orange, or even green! If you want to cut down on sweetness, go for the green ones.
Cherry Tomatoes: Yellow cherry tomatoes bring a lovely pop of color and sweetness. If they’re not available, regular tomatoes diced works just fine.
Zucchini: Fresh zucchini keeps it light and adds texture. If you want variety, you can substitute with yellow squash or even eggplant.
Mushrooms: I usually prefer cremini mushrooms for their bold flavor, but you can use button mushrooms, shiitake, or any favorites you have.
Olive Oil: Extra virgin olive oil is my favorite for sautéing, but you can also use avocado oil or even coconut oil if you want a different flavor.
How Do I Maintain the Vegetables’ Crispness While Cooking?
Getting that nice tender-crisp texture is key when sautéing vegetables. The technique is all in the timing and heat level. Here’s how to do it:
- Heat your oil in the skillet before adding any veggies to prevent them from steaming.
- Start with harder vegetables like asparagus and red onion, cooking them for a few minutes to soften just a bit.
- Add softer vegetables next, like bell peppers and zucchini, and keep stirring, so they all cook evenly.
- Don’t overcrowd the pan! If your skillet is too full, the veggies will steam instead of sauté. Cook in batches if necessary.
By following these tips, your sautéed vegetables will stay vibrant, crisp, and full of flavor!
Healthy Sautéed Vegetables
Ingredients You’ll Need:
- 1 cup asparagus spears, trimmed
- 1 cup red bell pepper, sliced
- 1 cup yellow cherry tomatoes, halved
- 1 cup zucchini, sliced
- 1 cup mushrooms, sliced
- 1/2 cup red onion, sliced
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and freshly ground black pepper, to taste
- 2 tablespoons fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 10 minutes to prep and around 15 minutes to cook, making a total of about 25 minutes. It’s quick, easy, and packed with nutrients!
Step-by-Step Instructions:
1. Prepare Your Vegetables:
Start by washing all your vegetables thoroughly. Once they are clean, slice them according to the ingredient list. This way, everything will cook evenly and be ready at the same time.
2. Heat the Olive Oil:
In a large skillet, heat the olive oil over medium heat. This step is important as it helps to cook the vegetables without them sticking to the pan.
3. Sauté the Garlic:
Add the minced garlic to the skillet. Sauté for about 30 seconds, just until it becomes fragrant. Make sure not to burn it; garlic cooks quickly!
4. Add Onion and Asparagus:
Next, toss in the sliced red onion and asparagus. Cook for about 3-4 minutes while stirring occasionally, so they soften and start to get a bit tender.
5. Mix in the Other Vegetables:
Now it’s time to add in the sliced bell peppers, zucchini, and mushrooms. Sprinkle everything with oregano, basil, salt, and black pepper. Stir well so that all the veggies get coated with those tasty seasonings.
6. Cook to Tender Crisp:
Keep cooking for another 5-7 minutes, stirring gently. You want the vegetables to turn tender but still remain bright and crisp in texture. That’s where all the goodness is!
7. Add Cherry Tomatoes:
Finally, gently fold in the halved yellow cherry tomatoes. Sauté everything together for another 1-2 minutes until the tomatoes are just warmed through.
8. Plate and Garnish:
Once everything is perfectly cooked, remove the skillet from heat. Serve your sautéed vegetables hot, garnished with freshly chopped parsley on top for a beautiful finish.
Enjoy your healthy sautéed vegetables as a side dish or a light main course!
Can I Use Frozen Vegetables for This Recipe?
Yes, you can use frozen vegetables! Just make sure to thaw them completely and pat them dry to remove excess moisture before sautéing, which helps achieve that lovely crisp texture.
How Can I Store Leftover Sautéed Vegetables?
Store any leftovers in an airtight container in the fridge for up to 3 days. When reheating, do so in a skillet over low heat to preserve some of that original texture.
Can I Add Other Vegetables?
Absolutely! Feel free to use any vegetables you have on hand, like broccoli, snap peas, or carrots. Just adjust the cooking time slightly based on the veggies’ different textures.
What Can I Serve These Vegetables With?
These sautéed vegetables are versatile! They go great with grilled chicken, fish, or can be tossed with pasta or quinoa for a complete meal. Enjoy!