Bring color, flavor, and freshness to any meal with this quick and easy dish that’s endlessly versatile!
They say we eat with our eyes. If that means colorful foods are more appealing, this sautéed vegetables recipe is the Andy Warhol of the culinary world. It’s so vibrant with multicolored veggies that it makes “eating the rainbow” a no-brainer.
Plus, it turns out that sautéing vegetables is really easy—even for a novice cook like me! This recipe walked me through the process step by step so I never had to guess which veggies to add next or how long to cook them. The whole dish was done in 20 minutes flat, including the time it took to prep everything!
The best part, though, is how deeply satisfying this dish is. Each bite delivers bright, earthy, and sweet flavors that mingle beautifully with the soft savoriness of the onions and garlic. And the fresh tang of lemon juice and slight bitterness from the fresh parsley really round everything out. It tastes so good that it’s easy to forget this is food that’s good for you!
I make these sautéed veggies several times a week. It’s the easiest thing to whip up after work, and it goes with everything from a bowl of soup to leftovers to a full roasted chicken dinner.
Are These Sautéed Vegetables Healthy?
Yes! Sautéed vegetables are a nutrient-dense, low-calorie side dish packed with health benefits. This colorful medley provides a rich array of vitamins—notably vitamin A from carrots and red peppers and vitamin C from broccoli and bell peppers—minerals like potassium and iron, and antioxidants that help protect your cells from damage. The high fiber content supports digestive health and helps you feel full, making it a great option for weight management. Using olive oil adds heart-healthy monounsaturated fats, which can support cardiovascular health.
With a low calorie count, minimal sodium, and no cholesterol per serving, this dish fits well into most meal plans, including vegetarian, vegan, and gluten-free diets. Sautéing keeps the vegetables tender-crisp, preserving both nutrients and vibrant flavors. Enjoying this dish regularly is an easy and delicious way to boost your intake of essential nutrients and support overall wellness.
Why Sautéing Temperature Matters
Sautéing vegetables at the right temperature is key to achieving crisp-tender texture and rich, caramelized flavor. For most home kitchens, medium-high heat—around 350°F—is ideal for sautéing. At this temperature, vegetables cook quickly, allowing moisture to evaporate so they brown rather than steam. This helps concentrate their flavors and preserves a pleasant bite.
To check if your pan is ready, add a drop of water—if it “jumps” and evaporates quickly, you’re good to go. Add just enough oil to coat the bottom, and let it shimmer before adding your vegetables. If your oil starts to smoke, turn down the heat. Not all olive oils are suitable for high temperatures, so look for bottles labeled “for sautéing” or use a blend with a higher smoke point.
For best results, start with harder vegetables like carrots and broccoli, then add softer ones like zucchini and bell pepper as you cook. This ensures everything cooks evenly and nothing gets mushy. Mastering the right sautéing temperature will help you achieve perfectly cooked and flavorful vegetables every time.
How Do I Store Leftovers?
Sautéed vegetables taste best as soon as they are made. But you can store leftovers in an airtight container in the fridge for up to 5 days. Reheat them with a small amount of oil in a skillet over medium heat, stirring occasionally. Cooked veggies do not freeze well, as their high water content often leads to significant texture changes.
Serving Suggestions
There are no limits to the main course recipes you can serve alongside these sautéed veggies. Some of my meaty favorites include Rosemary Chicken, Air-Fryer Fish, Instant-Pot Beef Brisket, and Pan-Seared Pork Chops. Meatless pairings include everything from Pumpkin Curry to this Delicious Stuffed Butternut Squash to this Grilled Mexican Quesadilla Recipe With Lentils.
Recipe
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 garlic minced
- 1 teaspoon fresh thyme leaves
- Salt and black pepper to taste
- 2 tablespoons fresh parsley chopped
- 1 tablespoon fresh lemon juice
Instructions
- Heat olive oil in a large skillet over medium-high heat.
- Add onions, carrots, and red bell peppers to the skillet. Sauté for about 4 minutes, allowing them to brown slightly.
- Add the broccoli and zucchini to the skillet. Continue to sauté for another 4 minutes.
- Add the minced garlic, thyme, salt, and black pepper. Sauté for 2 more minutes or until vegetables are tender.
- Remove from heat. Sprinkle with fresh parsley and drizzle with lemon juice before serving.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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