Sauteed Vegetables | Precious Core
Sautéed Vegetables make the perfect quick side dish. They are so flavorful and come together in no time.
Add Sautéed Vegetables to your dinner rotation for a burst of nutrients! They also make the perfect Holiday side dish. And yes, you could totally make this and enjoy with rice, couscous or quinoa.
In this post, I am going to show you how I make almost any vegetable delicious. Sautéing them with lots of flavor is a good way to be able to eat vegetables AND enjoy them.
These days, I am always making some form of sautéed vegetables. Some are quick and easy with pre-cut and packaged vegetables. And sometimes I cut the vegetables. Regardless of whatever vegetables you choose, the principle is the same.
Sautéed Vegetables Ingredients
To make sautéed vegetables, you could use a wide variety of vegetables. These are the ones I used in this recipe.
Be sure to check the full recipe below for the quantities of the vegetables used.
1. Brussels Sprouts. For crunch.
2. Carrots. For color.
3. Red Bell Pepper. For color and crunch.
4. Zucchini. For nutrients.
5. Yellow Squash. For color and nutrients.
6. Olive Oil. For sautéing.
7. Red Onion. For flavor.
8. Garlic. For flavor.
9. Salt. For flavor.
10. Black or White Pepper. For flavor.
11. Bouillon Powder. For Flavor.
12. Pepper Flakes. For heat. Omit if you don’t like heat.
A good rule of the thumb is to use vegetables with a variety of colors. That makes for a colorful dish and one that is loaded with nutrients.
Seasoning For Sauteed Vegetetables
The best seasoning for Sauteed Vegetables which I have found is to use a combination of salt, black or white pepper, and bouillon powder.
Bouillon powder is my secret ingredient which adds a little extra something special and makes even unloved vegetables palatable.
How To Sauté Vegetables
1. Start by heating up olive oil or any neutral oil in a skillet.
2. Add chopped onions and saute until transluscent.
3. Add minced garlic and sauté to release its flavor. Also add red pepper flakes if using and stir so it releases its flavor.
4. Add the vegetables to the pot starting with the hardest vegetable. Let the hard vegetable cook for 30 seconds to one minute before adding the softer ones.
5. Once all the vegetables are in the pot, sprinkle over salt, black or white pepper and bouillon powder. Toss well to combine. Taste the sautéed vegetables and adjust seasoning as needed.
Best Vegetables To Sauté
Most vegetables can be sautéed but some of the best vegetables to saute include:
- Bell Peppers
- Carrots
- Green Beans
- Peas’
- Zucchini
- Brussel Sprouts
- Broccoli
- Cauliflower
- Mushrooms
- Brussel Sprouts
- Cabbage
How Long To Sauté Vegetables
Sauté vegetables on medium high heat for 3 to 5 minutes. Sautéing vegetables at a high heat allows the vegetables to caramelize while the moisture locks in.
Be sure not to overcook your vegetables so they lose their crunch and nutrients.
Can You Sauté Frozen Vegetables
Yes, you absolutely can sauté frozen vegetables. Note however that vegetables tend to lose their crunch after being frozen so frozen vegetables won’t hav a bit of a crunch like fresh vegetables but they still taste great.
Sauteing frozen vegetables is a great way to save time. I often buy a giant frozen vegetables pack from Cotsco and keep in my freezer for a quick saute on busy weekenights.
How To Sauté Frozen Vegetables
Follow the same procedure for sautéing fresh vegetables. Start by sautéing onion and garlic then add the vegetables and let them sauté then you add the seasoning.
What To Serve With Sauteed Vegetables
Sauteed vegetables go good with:
Sautéed Vegetables
Sautéed Vegetables make the perfect quick side dish. They are so flavorful and come together in no time. Add this to your dinner rotation for a burst of nutrients! They also make the perfect Holiday side dish. And yes, you could totally make this and enjoy with rice, couscous or quinoa.
Course:
Side Dish
Cuisine:
American
Keyword:
Sauteed Vegetables
Servings: 4 servings
Calories: 123 kcal
Ingredients
- 5
oz
Brussel sprouts, about 10 Brussel sprouts
stalk trimmed and cut lengthwise in half - 2
medium carrots
peeled and sliced into circles - 1
red bell pepper
sliced into chunks, seeds removed - 1
zucchini
cut into quarter inch thick circles or half moons - 1
yellow squash
cut into quarter inch thick circles or half moons - 2
tablespoons
olive oil
or other neutral oil - ½
cup
diced red onion - 1
tablespoon
minced garlic - ½
teaspoon
salt - ½
teaspoon
ground white pepper or black pepper - ½
teaspoon
beef bouillon powder
other kinds of bouillon powder would work as well
Instructions
-
Prep the Veggies. Rinse all vegetables and chop them.
-
Place a large skillet or cast iron braiser pan (this helps hold heat well) on medium high heat. Add the oil and let it heat up until shimmering.
-
Add the diced onion and stir. Sauté for one minute until translucent. Add the minced garlic and stir. Let it cook in the oil for 30 minutes so its flavor can bloom.
-
Sautee the Veggies. Add the Brussel sprouts to the pan and stir, cooking for one minute. Add in the carrots and stir. Let it cook for 30 seconds. Then add in the bell peppers and stir. Let it cook for 30 seconds. Add in the zucchini and yellow squash and stir.
-
Add in the salt, pepper and bouillon powder. Mix everything well to combine. Let them cook together for 2 minutes. Vegetables should still be crisp.
Recipe Notes
When sautéing vegetables always stat by adding the tougher vegetables to the pan first then add the softer ones.
You can customize this recipe adding other kinds of vegetables you like. Vegetables like broccoli, cauliflower, mushrooms, asparagus, green beans, peas, and more would well here. A good rule of the thumb is to go for vegetables with varying colors.
