Bright, quick, and full of color — these sautéed mixed vegetables come together in minutes and lift any meal with fresh flavor and crisp-tender texture. The garlic and dried herbs give a warm, savory aroma, while the olive oil adds a silky mouthfeel. This side is perfect for busy weeknights, a light lunch, or to complement a grain bowl. If you want something heartier as a main or pairing, try this mouthwatering creamy healthy tuna pasta salad for a balanced plate.
Recipe Information
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Total Time: 12 minutes
- Servings: 2
- Difficulty Level: Easy
Nutrition Information
(Approximate per serving)
- Calories per serving: 175 kcal
- Protein: 3 g
- Carbohydrates: 12 g
- Fat: 14 g
- Fiber: 4 g
- Sugar: 5 g
- Sodium: 150 mg
Why Make This Quick Healthy Sautéed Vegetables
This recipe is fast, healthy, and flexible. It delivers bright, crisp-tender vegetables with a fragrant garlic-herb scent and a light, savory finish. It’s a simple way to add color, vitamins, and fiber to your plate without fuss. The low prep and cook time make it ideal for last-minute meals. It also pairs well with proteins, grains, or can be tossed into wraps and salads.
How to Make Quick Healthy Sautéed Vegetables
The method is simple: heat oil, bloom the garlic, then toss in mixed vegetables and sauté until just tender. Keep stir intervals to encourage even browning while preserving color and snap. Use a roomy skillet so the veggies sear instead of steam.
Ingredients:
- 2 cups mixed vegetables (e.g. bell peppers, broccoli, carrots, zucchini)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 teaspoon dried herbs (e.g. oregano, thyme, or basil)
Directions:
Step 1: Preparation
Wash and chop the mixed vegetables into similar-size pieces so they cook evenly. Mince the garlic and measure the oil and dried herbs. Pat vegetables dry with a towel — removing excess moisture helps them sauté rather than steam.
Step 2: Mixing
Season the vegetables lightly with salt, pepper, and the dried herbs in a bowl. Toss to coat so the flavors start to marry before they hit the pan.
Step 3: Cooking
Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant, watching so it does not burn. Add the mixed vegetables to the skillet in a single layer if possible. Sauté the vegetables for 5–7 minutes, stirring occasionally, until they are tender but still vibrant and slightly crisp.
Step 4: Finishing
Taste and adjust seasoning with more salt, pepper, or a squeeze of lemon if desired. Remove from heat and serve warm as a flavorful and nutritious side dish. Optionally garnish with a sprinkle of fresh herbs or a light drizzle of extra-virgin olive oil.
How to Serve Quick Healthy Sautéed Vegetables
Serve these vegetables alongside grilled chicken, fish, or tofu for a balanced plate. Toss them with cooked quinoa or rice for a quick grain bowl. They also work as a warm topping for pasta or as a filling for wraps and sandwiches. For a bright finish, add lemon zest or a splash of balsamic vinegar just before serving.
How to Store Quick Healthy Sautéed Vegetables
- Refrigerator: Cool to room temperature, then store in an airtight container for 3–4 days. Reheat gently on the stovetop or microwave.
- Freezer: Not ideal — texture softens. If needed, freeze in a shallow airtight container for up to 2 months. Thaw in the fridge and reheat; expect softer vegetables.
- Reheating tip: Reheat quickly over medium heat in a skillet with a splash of oil to revive some texture and brightness.
Expert Tips for Perfect Quick Healthy Sautéed Vegetables
- Cut vegetables to uniform size to ensure even cooking.
- Dry vegetables well to avoid steaming. Excess moisture prevents browning.
- Use a roomy, heavy skillet to allow contact with the pan for better color.
- Don’t overcrowd the pan — cook in batches if necessary.
- Add garlic toward the start but watch it closely so it doesn’t burn and turn bitter.
- For more color and caramelization, raise heat to medium-high for the last minute or two.
- Finish with acid (lemon juice or vinegar) or a sprinkle of grated cheese for extra brightness and depth.
Delicious Variations
- Asian twist: Add 1 tbsp soy sauce, 1 tsp sesame oil, and finish with sesame seeds.
- Mediterranean: Toss in halved cherry tomatoes and feta cheese at the end.
- Spicy: Add red pepper flakes or a drizzle of chili oil while cooking.
- Protein-packed: Stir in cooked chickpeas, diced tofu, or shredded rotisserie chicken.
- Nutty crunch: Add toasted almonds or pine nuts right before serving.
Frequently Asked Questions
Q: Can I use frozen mixed vegetables?
A: Yes. Use frozen vegetables straight from the bag. Increase cook time by a few minutes and cook uncovered so excess water evaporates. Dry with paper towels if partially thawed to avoid sogginess.
Q: How do I keep vegetables bright and crisp?
A: Cook quickly over medium to medium-high heat, avoid overcrowding the pan, and stop cooking when they are just tender. A final quick blast of high heat helps preserve color.
Q: Can I replace olive oil with something else?
A: Yes. Use avocado oil, sunflower oil, or a small amount of butter for flavor. For Asian-style, use sesame oil (use sparingly since it has a strong flavor).
Q: Is this recipe suitable for meal prep?
A: Yes. Store cooled vegetables in an airtight container in the fridge for up to 3–4 days. Reheat in a skillet to restore texture. For best results, add any fresh toppings just before serving.
Q: How should I season for picky eaters or kids?
A: Keep it simple: just a little salt and butter or olive oil. Mild herbs like basil or thyme work well. Cut vegetables into fun shapes or pair with a favorite dip or sauce.
Q: Will adding salt early or late change the result?
A: Adding a small pinch early helps flavors meld, but heavy salting early can draw moisture out and make vegetables soggy. Taste toward the end and adjust.
Conclusion
This Quick Healthy Sautéed Vegetables recipe is an easy way to add flavor, color, and nutrition to any meal. It’s fast, forgiving, and adapts to what you have on hand — a reliable go-to side for busy nights or simple lunches. For more simple vegetable ideas and inspiration, see this helpful guide on Simple Sautéed Vegetables – Eat Yourself Skinny (https://www.eatyourselfskinny.com/simple-sauteed-vegetables/). Give it a try — you’ll love the bright flavors and quick turnaround.
Print
Quick Healthy Sautéed Vegetables
- Total Time: 12 minutes
- Yield: 2 servings 1x
- Diet: Vegetarian
Description
Bright, quick, and full of color, these sautéed mixed vegetables come together in minutes, adding fresh flavor and texture to any meal.
Ingredients
- 2 cups mixed vegetables (e.g. bell peppers, broccoli, carrots, zucchini)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 teaspoon dried herbs (e.g. oregano, thyme, or basil)
Instructions
- Wash and chop the mixed vegetables into similar-size pieces. Mince the garlic and measure the oil and dried herbs. Pat vegetables dry with a towel.
- Season the vegetables with salt, pepper, and dried herbs, tossing to coat.
- Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 30 seconds.
- Add mixed vegetables in a single layer and sauté for 5–7 minutes, stirring occasionally, until tender but still vibrant.
- Taste and adjust seasoning if needed. Serve warm.
Notes
For best results, use a roomy skillet, and avoid overcrowding the pan to ensure vegetables sear instead of steam.
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Category: Sides
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 175
- Sugar: 5g
- Sodium: 150mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg
