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Colorful healthy sautéed vegetables on a plate

Healthy Sautéed Vegetables

A quick and easy way to enjoy your daily servings of veggies, packed with nutrients, fiber, and flavor.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Side Dish, Vegetarian
Cuisine Healthy
Servings 4 servings
Calories 80 kcal

Ingredients
  

Vegetables and Aromatics

  • 3 cloves 3 cloves of garlic (finely chopped)
  • 1 cup 1 cup of thinly sliced carrot rounds
  • 1 pound 1 pound of asparagus spears (woody ends removed and cut into 1-inch segments)
  • 1 medium 1 medium zucchini (cut into thin rounds)
  • 1 red 1 red bell pepper (thinly sliced into strips)
  • 8 ounces 8 ounces of fresh mushrooms (cleaned and sliced)
  • 3 3 green onions (thinly sliced, both green and white parts)

Cooking Essentials

  • 2 tablespoons 2 tablespoons extra-virgin olive oil For sautéing
  • 1/4 cup 1/4 cup grated Parmesan cheese Optional for serving
  • 1 tablespoon 1 tablespoon fresh lemon juice For flavor
  • 1 teaspoon 1 teaspoon of sea salt
  • 1/2 teaspoon 1/2 teaspoon of powdered onion
  • 1/4 teaspoon 1/4 teaspoon of freshly ground black pepper
  • A pinch of crushed red pepper flakes
  • 1/2 teaspoon 1/2 teaspoon of dried Italian herb blend
  • 1/4 teaspoon 1/4 teaspoon of smoked paprika

Instructions
 

Preparation

  • Wash, dry, and cut all your vegetables according to specifications for uniform cooking.

Cooking

  • In a large skillet, heat the olive oil over medium-high heat until it shimmers.
  • Add the chopped garlic and sauté for about 30 seconds until fragrant.
  • Add the carrot rounds and stir frequently for about 2-3 minutes until they start to soften.
  • Next, add the asparagus spears and zucchini, stirring for another 3-5 minutes until tender-crisp.
  • Add the bell pepper strips and mushrooms, sauté for 2-3 minutes until vibrant but not mushy.
  • Season with sea salt, cracked black pepper, powdered onion, crushed red pepper flakes, Italian herb blend, and smoked paprika, and stir well for about a minute.
  • Remove skillet from heat; drizzle with lemon juice and sprinkle with Parmesan cheese. Toss gently before serving.

Notes

For best results, cut vegetables into similar sizes for even cooking. Avoid overcrowding the pan, and sauté in batches if necessary. Feel free to customize with various vegetables or add a splash of soy sauce or balsamic vinegar.

Nutrition

Serving: 1gCalories: 80kcalCarbohydrates: 12gProtein: 4gFat: 4gSaturated Fat: 1gSodium: 350mgFiber: 3gSugar: 3g
Keyword Colorful Veggies, Healthy Recipe, Quick Dish, Sautéed Vegetables, Vegetarian Dish
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