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–+ servings
healthy sauteed vegetables
Sheila Browder

Healthy Sauteed Vegetables Recipe

Before diving into the delightful world of sautéed vegetables, let's consider what pairs beautifully.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4
Course: Side Dish
Cuisine: American
Calories: 111
Ingredients Equipment Method Nutrition

Ingredients
  

  • 3 cloves of garlic finely chopped
  • 1 cup of thinly sliced carrot rounds
  • 1 pound of asparagus spears woody ends removed, and cut into 1-inch segments
  • 1 red bell pepper thinly sliced into strips
  • 1 medium zucchini cut into thin rounds
  • 8 ounces of fresh mushrooms cleaned and sliced
  • 3 green onions thinly sliced (both green and white parts)
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon of sea salt
  • 1/2 teaspoon of powdered onion
  • 1/4 teaspoon of freshly ground black pepper
  • A pinch of crushed red pepper flakes
  • 1/2 teaspoon of dried Italian herb blend
  • 1/4 teaspoon of smoked paprika

Equipment

  • Large skillet

Method
 

  1. Make sure all your vegetables are washed, dried, and cut according to the specifications. You want them uniform for even cooking. Trust me, this little prep step makes a world of difference.
  2. In a large skillet, add the olive oil over medium-high heat. Wait until it shimmers. This indicates that it’s hot enough to start sautéing.
  3. Add the chopped garlic and sauté for about 30 seconds, until fragrant. Don’t walk away—it burns fast!
  4. Next, toss in those carrot rounds. They take longer to cook, so I like to add them first. Stir frequently for about 2-3 minutes until they start to soften.
  5. Add the asparagus spears and zucchini next. Continue to stir for another 3-5 minutes. You’re looking for a vivid green color and a tender-crisp texture.
  6. Now, it’s time for the bell pepper strips and mushrooms. Toss them in and stir for 2-3 more minutes. They should become vibrant and tender but not mushy.
  7. Sprinkle in that sea salt, cracked black pepper, powdered onion, crushed red pepper flakes, Italian herb blend, and smoked paprika. Stir everything together well, allowing the flavors to meld for about a minute.
  8. Step 8: Finishing Touches
  9. Remove the skillet from heat. Drizzle the lemon juice on top and sprinkle with Parmesan cheese. Give it a gentle toss to incorporate everything just before serving.

Nutrition

Calories: 111kcalCarbohydrates: 17gProtein: 6gFat: 3.6gSaturated Fat: 1.2gCholesterol: 7mgSodium: 733mgFiber: 4gSugar: 6g

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