Sauteed Vegetables Recipe

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Easy sauteed vegetables recipe that will make you love your veggies and eat them. This sauteed vegetable medley in olive oil, herbs and spices is nutritious, healthy, and tasty. Let me show you how to saute vegetables in easy steps plus a video recipe.

If you are looking to make mixed vegetables taste better, this is the way. This recipe does not only produce flavorful and delicious vegetables, it’s also easy and quick to cook.

We love eating sauteed vegetables as a side dish to protein foods like oven baked chicken legs and carbohydrates like mashed potatoes for a well-balanced meal. Another favorite vegetable side dish of ours is steamed carrots which you should also check out.

This sauteed vegetables recipe is suitable for vegetarian and vegan diet. It can also be made low carb or even keto with adjustments (by using 0 carb or low carb veggies).

Sauteed Vegetables Meaning

To saute means to cook food quickly in a small amount of fat/oil over high heat while tossing it in the pan. Sauteed vegetables mean to cook vegetables quickly in fat over high heat. The vegetables are cut into small pieces and can be seasoned with herbs and spices, pepper, and salt.

Saute is from a french word Sauter which means jump (toss). Sauteed vegetables is a delicious way of adding vegetables to one’s diet.

Sauteed Vegetables Recipe That Works

This sauteed vegetables recipe is easy and quick. Cooks in less than 10 minutes and you can have a healthy side dish the family can enjoy.

Some reasons why I like this saute vegetables are because

• It makes use of simple and cheap ingredients.

• It’s versatile and can be served as a side dish to most meals.

• This dish is colorful, flavorful, and delicious.

• It’s nutritious and healthy. A great way of eating vegetables and getting the children to do the same.

• Good for weight loss to bulk up meals as it’s nutrient-dense but low in calorie so you eat more for less.

Let me show you how to make sauteed vegetables in easy, quick steps.

Ingredients

Detailed ingredient list, measurements, and directions in the printable recipe card at the bottom of this post.

Olive Oil- Olive oil is healthy and flavors the vegetables but you can use other types of oils like vegetable oil, sunflower, or coconut oil.

Onion – White, Brown or Red onion works fine. I used brown onion in this recipe

Asparagus

Bell pepper – I use red bell peppers as I prefer the taste. You can use other colours like yellow but green pepper tends to be slightly bitter.

Carrots, green beans, sweet corn

What other vegetables you can add

You can add these other fast-cooking vegetables to the mix

Broccoli

Cauliflower

Snap peas

Herbs and spices– Stock cube (bouillon cube), Thyme, Black pepper

If using frozen vegetables, thaw first. You can quickly defrost it in the microwave.

How to Saute Vegetables (Sauteed Vegetables)

Prep, wash, and cut the vegetables into similar sizes.

If using cut frozen vegetables, do a quick thaw in the microwave. I used frozen mixed vegetables plus some fresh vegetables in this post

Place a pan over medium heat then add olive oil in the pot. When the oil is slightly heated, add in the sliced onions.

Sautee for a minute before adding in all the other vegetables.

Add in the stock (bouillon) cube, thyme, and salt. Stir fry for 3-5 minutes or until tender then take off heat.

Serve the stir-fried sauteed vegetables with sides of choice.

What to serve with

Sauteed vegetables make a great side to most dishes from sauteed vegetables and chicken to beef, seafood to carbohydrate sides like rice and potatoes. Some recommendations of the foods you can pair with are:

Curry rice

Stovetop chicken breasts

Instant pot mashed potatoes

Italian sausages

Boiled potatoes

How to Store

Leave to cool, pour in airtight container or freezer (Ziploc) bags, and store in the fridge or freezer. It will keep in the fridge for up to 3 days and in the freezer for up to 2 months.

Tips

• Where possible, cut vegetables into similar sizes so they cook equally.

• If adding any other vegetables not in the recipe, ensure they have similar cooking time so they cook at the same time.

• You can add pepper to taste.

• Use half butter, half olive oil for extra flavor.

• You can add other herbs like parsley and tarragon.

Frequently Asked Questions

What spices go well with vegetables?

For this stir fried vegetables, some other spices and herbs you can add are curry powder, garlic, parsley, tarragon, curry powder.

What vegetables are easy to cook

Some easy cook vegetables are carrots, broccoli, green beans, asparagus, cabbage.

Are sauteed vegetables healthy?

Yes, when cooked with a small amount of oil as prescribed in this recipe.

How long do you saute vegetables

Saute means to cook quickly, therefore it should take between 3 – 5 minutes.

Sauteed Vegetables Calories

The calories per serving for this specific recipe is . Refer to the nutrition notes in the printable recipe card at the bottom of this post but please be aware that nutrition calculation are estimates only.

Best vegetables to saute

Carrots, broccoli, snap peas, bell peppers are few.

More easy recipes on the blog

Nandos Spicy Rice

Chinese pepper steak

Shrimp Stew

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