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Healthy Sautéed Vegetables

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This Healthy Sautéed Vegetables recipe is a quick, colorful, and nutritious side dish — a medley of fresh vegetables sautéed in olive oil with garlic and onions, lightly seasoned and ready in under 20 minutes. It’s versatile and easy to adapt to whatever vegetables you have on hand.

Ingredients

  • 2 tbsp olive oil or avocado oil
  • 2 cloves garlic, minced
  • 1 small onion, sliced or diced
  • 1 bell pepper (any color), sliced
  • 1 zucchini or yellow squash, sliced
  • 1 carrot, julienned or thinly sliced
  • 1 cup broccoli or cauliflower florets
  • 1 cup snap peas or green beans
  • Salt, to taste
  • Black pepper, to taste
  • Optional: juice of 1/2 lemon, fresh herbs (parsley, thyme, basil), red pepper flakes, or a splash of soy sauce

Instructions

  1. Heat the oil in a large skillet over medium‑high heat.
  2. Add the onion and garlic; sauté 1–2 minutes until fragrant.
  3. Add firmer vegetables (carrots, broccoli/cauliflower) first. Cook 3–4 minutes, stirring occasionally.
  4. Add the softer vegetables (bell pepper, zucchini/squash, snap peas/green beans) and continue cooking 5–7 minutes until all vegetables are crisp‑tender.
  5. Season with salt, black pepper, and optional flavorings (lemon juice, herbs, red pepper flakes, or soy sauce) as desired.
  6. Remove from heat and serve immediately — ideal as a side dish or over rice, quinoa, or pasta.

Notes

  • Add baby spinach or kale near the end and cook just until wilted for extra greens.
  • For a protein boost, toss in cooked chickpeas or tofu at the end of cooking.
  • Try sesame oil and soy sauce for an Asian‑inspired variation.
  • Sprinkle with grated Parmesan or nutritional yeast for a savory touch.
  • Add a splash of balsamic vinegar at the end for a tangy finish.

Nutrition

Find it online: https://recipesbyliza.com/healthy-sauteed-vegetables/