Sautéed Vegetables

Sautéed Vegetables bring color, taste, versatility, and freshness to any meal.

Table of Contents

Sautéed vegetables are a healthy side dish you should keep in your frequent mealtime rotation. Although I list specific veggies in the recipe below, you can swap any of them for your favorites.

We’ve all heard that we should “eat the rainbow,” and nothing makes that easier to do than this dish of multicolored vegetables. I actually made this dish last night, swapping carrots for gourmet mushrooms, since that’s what I had on hand.

I love recipes like these because they are easily customizable to whatever you have in the house and what you serve them with. For example, if you decide to make Italian food for dinner, use some fresh basil, thyme, and oregano or dried versions of those spices. You can also use an Italian seasoning blend. Mexican dinners benefit from using cumin and chili powder in the veggies. Let your imagination guide you when creating delicious and wholesome meals for yourself, your family, and your friends.

Are Sautéed Vegetables Healthy?

When you eat a variety of colorful vegetables in a meal, you provide your body with many vitamins, antioxidants, minerals, and other nutrients. Fresh vegetables are also a source of fiber and low in fat. Meanwhile, the olive oil provides heart-healthy monounsaturated fatty acids. If you are looking for a healthy and tasty side dish, include this one regularly in your side dish rotation.

Cooking Temperature Matters

You will notice that we recommend cooking this recipe over medium-high heat. Of course, that also depends on your stove and cookware. My cookware does not allow me to raise the temperature past medium, but it gets very hot at that level. The goal is to get your skillet to the point where a drop of water starts to ‘jump’ and evaporates quickly, yet not so hot that the oil smokes.

High heat helps moisture from the vegetables evaporate instead of steaming them in their liquid. Some olive oils are not meant for high heat, so read the labels on your bottles. I have a few bottles of olive oil in my pantry. Some are for dressings and dipping, some for sautéing, and others for baking. I often use an avocado/olive oil blend designed for sautéing, which is ideal for high heat.

INGREDIENTS

2 tablespoons olive oil
1/2 medium red onion, chopped
2 medium carrots, peeled and sliced
1 medium red bell pepper, chopped
2 cups broccoli florets, cut into bite-size pieces
1 medium zucchini, sliced
1 tablespoon minced garlic
1 teaspoon fresh thyme leaves
Salt to taste
Freshly ground black pepper to taste
2 tablespoons fresh parsley, chopped
1 tablespoon fresh lemon juice

INSTRUCTIONS

Prep

Heat oil, add onion, carrots, and bell pepper.

Sauté

Add broccoli, zucchini, and seasonings.

Finish

Garnish with parsley and lemon juice.

Devour!

FAQs & Tips

How to Make Ahead and Store

Sautéed vegetables taste best when eaten as soon as they are made, but you can also make them ahead and enjoy them as leftovers. Store them in an airtight container in the refrigerator for up to 5 days. Cooked veggies do not freeze well, as any water content left tends to change their consistency.

What Other Veggies Are Good To Use In This Recipe?

Yellow squash is easily interchangeable with zucchini or can be used alongside it. The cooking time is the same as zucchini, and it makes an excellent, colorful addition to this dish. Green beans, asparagus, snow peas, cauliflower, scallions (added at the last minute of cooking), and other bell pepper colors are excellent options. You can also toss in some chopped kale or baby spinach during the last few minutes of cooking.

What Other Seasonings Are Good In Sautéed Veggies?

In addition to those I mentioned earlier (Mexican, Italian), you can use dill, curry, herbes de Provence, five-spice, seasoned salts, Cajun spices, rosemary, and other seasoning blends you enjoy. Both fresh and dried herbs and spices are good with sautéed veggies.

Serving Suggestions

There are no limits to the main course recipes you can use alongside these veggies. Some of my favorites for a healthy dinner include Rosemary Chicken, Air-Fryer Fish, Instant-Pot Beef Brisket, and Pan-Seared Pork Chops. If you want to bring the health benefits of a tasty meal to a delicious finale, check out this Baked Sweet Potato Dessert recipe. It’s a winner any time of year.