Healthy Sautéed Vegetables Recipe

Introduction

This healthy sautéed vegetable medley is a vibrant and delicious way to enjoy a variety of fresh produce. Ready in just 30 minutes, it’s perfect as a side dish or a light main. Bright lemon juice and aromatic herbs bring out the natural flavors beautifully.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, sliced
• 2 cloves garlic, minced
• 1 bell pepper, sliced (any color)
• 1 medium zucchini, sliced
• 1 medium yellow squash, sliced
• 1 cup broccoli florets
• 1 cup baby spinach
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Juice of 1 lemon

Instructions

1. Step 1: Wash and prep all the vegetables. Slice the onion, bell pepper, zucchini, and yellow squash. Cut the broccoli into small florets and rinse the baby spinach under cold water to remove any dirt or grit.
2. Step 2: Heat the olive oil in a large skillet over medium heat until it shimmers, about 1 minute.
3. Step 3: Add the sliced onion and sauté for 3-4 minutes, stirring occasionally, until translucent.
4. Step 4: Add the minced garlic and sauté for 1 minute until fragrant, being careful not to burn it.
5. Step 5: Add the bell pepper, zucchini, yellow squash, and broccoli to the skillet. Stir well to coat the vegetables with oil.
6. Step 6: Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.
7. Step 7: Stir in the baby spinach and cook for another 1-2 minutes until wilted.
8. Step 8: Sprinkle in the dried oregano, dried basil, salt, and pepper. Mix thoroughly.
9. Step 9: Squeeze the juice of one lemon over the vegetables, stirring to combine and brighten the flavors.
10. Step 10: Remove from heat and transfer to a serving platter. Serve hot or at room temperature.

Tips & Variations

• Use fresh herbs like thyme or rosemary instead of dried for a more aromatic flavor.
• Swap out any veggies you have on hand, such as mushrooms or asparagus, for variety.
• For added protein, toss in some chickpeas or cooked tofu during the last few minutes of cooking.
• Serve over cooked quinoa or rice to make it a hearty, balanced meal.

Storage

Store leftover sautéed vegetables in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium-low heat or in the microwave until warmed through. Avoid overheating to keep the vegetables crisp and fresh.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen vegetables instead of fresh?

Yes, frozen vegetables can be used, but adjust the cooking time since frozen produce releases more moisture. Cook until excess liquid evaporates and vegetables reach desired tenderness.

Is this recipe suitable for meal prep?

Absolutely. The sautéed vegetables reheat well and can be prepared ahead for quick, healthy meals throughout the week.

Healthy Sautéed Vegetables Recipe

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★★★★★

4.6 from 78 reviews

• Author: Harper
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

A quick and flavorful recipe for healthy sautéed vegetables featuring a colorful mix of onion, bell pepper, zucchini, yellow squash, broccoli, and spinach, seasoned with herbs and finished with fresh lemon juice. Perfect as a nutritious side dish or a light main.

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Ingredients

Scale 1x2x3x

Vegetables

• 1 medium onion, sliced
• 1 bell pepper, sliced (any color)
• 1 medium zucchini, sliced
• 1 medium yellow squash, sliced
• 1 cup broccoli florets
• 1 cup baby spinach

Other Ingredients

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Juice of 1 lemon

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Instructions

1. Prep the vegetables: Wash and prepare all vegetables by slicing the onion, bell pepper, zucchini, and yellow squash. Cut the broccoli into small florets and rinse the baby spinach thoroughly under cold water.
2. Heat the oil: Warm the olive oil in a large skillet over medium heat until it shimmers, about 1 minute.
3. Sauté onions: Add the sliced onion to the skillet and sauté for 3-4 minutes, stirring occasionally until onions turn translucent.
4. Add garlic: Stir in minced garlic and cook for another 1 minute until fragrant, ensuring it does not burn.
5. Add mixed vegetables: Add bell pepper, zucchini, yellow squash, and broccoli to the skillet. Stir thoroughly to coat the vegetables with olive oil.
6. Cook vegetables: Cook the vegetables for 5-7 minutes, stirring occasionally until they are tender but still retain some crispness.
7. Add spinach: Stir in the baby spinach and cook for 1-2 minutes until wilted.
8. Season: Sprinkle dried oregano, dried basil, salt, and pepper over the vegetables and stir well to combine all the flavors.
9. Finish with lemon: Squeeze fresh lemon juice over the sautéed vegetables and mix to add fresh brightness and acidity.
10. Serve: Remove from heat and transfer to a serving dish. Serve immediately hot or at room temperature.

Notes

• Use any color bell pepper for varied flavor and appearance.
• Vegetables can be substituted or added according to season or preference.
• Adjust seasoning and lemon juice to taste for desired brightness.
• For a protein boost, consider adding sautéed tofu, beans, or grilled chicken.
• This dish stores well in the refrigerator for up to 3 days and can be reheated gently on the stovetop.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Side Dish
• Method: Frying
• Cuisine: American

Keywords: healthy sautéed vegetables, vegetable side dish, quick vegetable recipe, healthy cooking, vegetarian sauté