Sauteed Veggies Recipe

Sauteed veggies recipes, are a delicious and nutritious dish prepared by cooking a variety of vegetables in a hot pan with a small amount of oil or butter. The word “saute” comes from the French term “sauter,” which means “to jump” or “to toss.” The cooking method involves quickly tossing and stirring the vegetables over high heat, resulting in a flavorful and slightly caramelized texture.  If you don’t know how to make Sauteed Veggies yet, don’t worry this blog will explain you the exact steps and ingredients required for an easy Sauteed Veggies recipe.

About Sauteed Veggies Recipe

Sauteed veggies can be served as a side dish, as a topping for grilled meats or fish, or even incorporated into pasta dishes, stir-fries, or omelets. This versatile and nutrient-packed dish is a wonderful way to enjoy the natural flavors of a variety of vegetables in a quick and delicious manner.

Read on to know more about how to make Sauteed Veggies Recipe.

Time	Difficulty	Serves
15 Minutes	Easy	2

How To Make Sauteed Veggies Recipe At Home

Let’s understand how to make Sauteed Veggies by following these steps:-

Step 1- Prepare the Vegetables: Wash and cut the vegetables into bite-sized pieces or slices.

Step 2- Heat the Pan: Place a large skillet or frying pan over medium-high heat. Add the cooking oil and let it heat up.

Step 3- Saute the Vegetables: Add the prepared vegetables to the hot pan and saute them for 5-7 minutes, stirring occasionally. Cook until they are tender and slightly charred.

Step 4- Season with Salt and Pepper: Sprinkle salt and pepper over the sauteed veggies while they’re cooking. Adjust the amount of seasoning to your taste preferences.

Step 5- Serve: Once the vegetables are cooked to your desired level of tenderness, remove the pan from heat. Transfer the sauteed veggies to a serving dish and serve hot as a side dish or as part of your favorite main course

Preparation for Sauteed Veggies Recipe

Here’s what you need to do to Make this easy Sauteed Veggies Recipe:-

• Wash the vegetables: Rinse all the vegetables thoroughly under running water to remove any dirt or debris.
• Pat them dry: Use a clean kitchen towel or paper towel to dry the vegetables after washing.
• Cut the vegetables: Trim the ends and any undesirable parts of the vegetables, then cut them into bite-sized pieces or slices as desired.
• Place the skillet or frying pan on the stove over medium-high to high heat.

Ingredients for Sauteed Veggies Recipe

To learn How to make Sauteed Veggies, you will need the following ingredients:

• Assorted vegetables of your choice (e.g., bell peppers, zucchini, broccoli, carrots, mushrooms, onions, snow peas, asparagus, etc.)
• 2 tablespoons of cooking oil (olive oil, vegetable oil, or clarified butter)
• Salt and pepper to taste
• Optional seasonings: garlic powder, onion powder, thyme, rosemary, or any preferred herbs and spices.

Method/Steps to Make Sauteed Veggies Recipe

Let’s understand how to make Sauteed Veggies by following these steps:-

Step 1- Heat the Pan:
Place a large skillet or frying pan over medium-high to high heat. Add the cooking oil (olive oil, vegetable oil, or clarified butter) to the hot pan and let it heat up.

Step 2- Saute the Vegetables:
Add the prepared vegetables to the hot pan. Start with any denser vegetables like carrots or broccoli. Saute the vegetables for about 5-7 minutes, stirring occasionally. Cook until they are tender and slightly charred. Adjust the cooking time depending on the vegetable type and desired level of tenderness.

Step 3- Season the Veggies:
While the vegetables are cooking, sprinkle salt and pepper over them. Add any optional seasonings or herbs, such as garlic powder, onion powder, thyme, or rosemary, to enhance the flavors. You can also use any other preferred spices or seasonings.

Step 4- Taste and Adjust:
Taste a piece of the sautéed veggies and adjust the seasoning if needed. Add more salt, pepper, or other seasonings according to your taste preferences.

Step 5- Serve:
Once the vegetables are cooked to your desired level of tenderness and seasoned to perfection, remove the pan from heat.

Any Alternate Way to Make Sauteed Veggies Recipe

People often wonder how to make Sauteed Veggies interesting. Here, we’ll look at an alternate recipe that is packed with nutrition and taste.

Sauteed Vegetables with Garlic and Lemon Zest

Ingredients:

• Assorted vegetables of your choice e.g., bell peppers, zucchini (Check out our Zucchini Lasagna recipe) , broccoli, carrots, mushrooms, onions, snow peas, asparagus, etc.
• 2 tablespoons of olive oil
• 2-3 cloves of garlic, minced
• Zest of 1 lemon
• Salt and pepper to taste
• Fresh parsley or cilantro, chopped

Step 1- Prepare the Vegetables:
Wash all the vegetables thoroughly under running water to remove any dirt or debris. Pat the vegetables dry with a clean kitchen towel or paper towel. Cut the vegetables into bite-sized pieces or slices as desired.

Step 2- Heat the Pan and Olive Oil:
Place a large skillet or frying pan over medium-high heat. Add the olive oil to the pan and let it heat up.

Step 3-  Saute the Vegetables with Garlic:
Once the oil is hot, add the minced garlic to the pan and sauté for about 30 seconds until fragrant. Be careful not to burn the garlic. Add the prepared vegetables to the pan and toss them with the garlic-infused oil.

Step 4- Season the Veggies:
Sprinkle salt and pepper over the vegetables to season them to your taste. Saute the vegetables for about 5-7 minutes or until they are tender-crisp, stirring occasionally for even cooking.

Step 5- Finish with Lemon Zest and Garnish:
Once the vegetables are cooked to your desired level of tenderness, remove the pan from heat. Grate the zest of one lemon over the sautéed vegetables to add a refreshing citrus flavor.

Nutritional Value in Sauteed Veggies Recipe

Here’s the nutritional value of the easy Sauteed Veggies recipe

Nutrient	Amount per Serving (Approx.)
Calories	100-150 kcal
Total Fat	7-10 g
Saturated Fat	1-2 g
Trans Fat	0 g
Cholesterol	0 mg
Sodium	50-100 mg
Total Carbohydrates	8-12 g
Dietary Fiber	3-5 g
Sugars	3-4 g
Protein	2-4 g

Pro Tips to Make the Best Sauteed Veggies at Home

You can make the easy Sauteed Veggies recipe even more delicious using these tips

• Avoid overcrowding the pan; sauté in batches if needed.
• Season veggies with salt, pepper, and herbs while sautéing.
• Add garlic and a splash of acid (lemon juice) for flavor.

If you read more about how to make Sauteed Veggies healthy, you can ace an easy Sauteed Veggies recipe.

Health Benefits of Sauteed Veggies

Here are some health benefits of easy Sauteed Veggies recipe.

1. Rich in Nutrients:
   Sauteed veggies are a great source of essential vitamins and minerals like vitamin A, vitamin C, vitamin K, potassium, folate, and antioxidants. These nutrients support overall health, immune function, and promote healthy skin and eyesight.
2. Fiber Content:
   Vegetables are high in dietary fiber, which aids in digestion, helps maintain bowel regularity, and keeps you feeling full and satisfied, which may assist in weight management.
3. Low in Calories:
   Sautéed veggies are typically low in calories and fat, making them a great option for those aiming to manage their weight or reduce calorie intake.
4. Heart Health:
   The combination of nutrients found in sautéed veggies, such as potassium, antioxidants, and fiber, can contribute to heart health by reducing blood pressure, managing cholesterol levels, and promoting healthy blood vessels.
5. Blood Sugar Control:
   The fiber content in vegetables can help stabilize blood sugar levels, making sautéed veggies a good choice for individuals with diabetes or those concerned about blood sugar regulation. Read more about How To Control Sugar? 
6. Improved Digestion:
   The fiber in vegetables aids in digestion and promotes a healthy gut environment, supporting a balanced gut microbiome.
7. Reduced Risk of Chronic Diseases:
   A diet rich in vegetables is associated with a lower risk of chronic diseases like certain cancers, heart disease, and obesity.
8. Hydration:
   Many vegetables have high water content, contributing to hydration and overall well-being.
9. Antioxidant Properties:
   The antioxidants found in sautéed veggies help neutralize harmful free radicals in the body, reducing oxidative stress and supporting cellular health.
10. Immune Support:
    The vitamins and minerals in sautéed veggies, especially vitamin C, contribute to a robust immune system, helping the body defend against infections and illnesses.
11. Bone Health:
    Certain vegetables, like broccoli and leafy greens, are rich in calcium, vitamin K, and other nutrients important for maintaining strong bones and reducing the risk of osteoporosis.
12. Improved Skin Health:
    The vitamins and antioxidants in sautéed veggies can contribute to healthy skin, promoting collagen production and protecting against skin damage.

Tips to Limit the Calorie in Sauteed Veggies

Follow these tips to limit the calories in this easy Sauteed Veggies recipe:-

• Choose low-calorie veggies like leafy greens, zucchini, and mushrooms.
• Use less oil or opt for cooking spray.
• Steam instead of sautéing to reduce oil usage.
• Flavor with herbs and spices, avoiding heavy sauces.

What’s Different in the Sauteed Veggies Recipe by Livofy?

Ingredients, cooking methods, and flavour profiles might vary between Vegetable recipes. For instance, Livofy’s Sauteed Veggies recipe can utilise a particular combination of spices or different vegetables. If you want to attain a certain texture or flavour, you might also recommend an alternative cooking method or technique.

You can also try different recipes to know how to make Sauteed Veggies healthy and flavorful.

FAQs

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