Ultimate Sauteed Vegetables

This is how the best sautéed vegetables succeed: colourful, delicious and crispy! Gone are the days of soggy vegetable stir-fries.

Looking for a quick and easy side dish? This is the quickest way to conjure up colorful vegetables on your plate: Ultimate wok vegetables Recipe. The good old vegetable stir-fry is often done badly: it’s super mushy or completely bland in taste. Think of that pile of zucchini and soft carrots you might eat at a wedding buffet. So why not make a complete overhaul of the old stir-fry? These sautéed vegetables are beautifully colored, full of flavor and crispy and tender in texture. They’re the perfect side dish you’ve never had before. Ready to start?

How to Sauté Vegetables: The Basics

Roasting is undoubtedly the fastest way to cook vegetables. The word comes from the French word “sauter,” meaning to constantly stir or rotate the pan throughout the cooking time. To sear, you need a good skillet and some fat for frying, usually olive oil or butter. Sauting browns the outside of food, which encourages the development of complex flavors (called the Maillard reaction, the scientific term for food browning). Here are the basic steps for sautéing vegetables and the approximate time for each type of vegetable:

1. Cut the vegetables into bite-sized pieces.
2. Pour olive oil into a large skillet and heat over medium-high heat.
3. Add the vegetables and cook, stirring frequently, until tender. Use the following approximate timing:
   1. Frozen peas: ~2 minutes
   2. Vegetables (kale, spinach): ~3 minutes
   3. Mushrooms: ~7 minutes
   4. Broccoli, Asparagus: ~8 minutes
   5. Cauliflower, Onions: ~10 minutes
   6. Pepper: ~10 to 12 minutes
   7. carrots: ~12 minutes

Ingredients for these ultimate sautéed vegetables

For this sautéed veggies recipe, we wanted to choose veggies that cook in about the same amount of time. If you select vegetables with different cooking times, you can add the longest-cooking vegetables first and then shift the start times of the short-cooking vegetables. We’ve adapted this recipe so you can make them all at once! We also wanted to choose a rainbow of colors to create a visually appealing, nutrient-dense vegan side dish. Here’s what we got:

• Pepper: Bell peppers are beautiful, tasty, and packed with vitamin C. A medium-sized red bell pepper provides 169% of your daily vitamin C intake! (Source)
• Red onion: Red onions add a delicious complementary flavor to sautéed vegetables.
• Carrot: The carrot brings color, a large dose of vitamin A and a sweet taste. (Source)
• Broccoli: Broccoli adds a hint of green, fiber, and protein. We prefer it in a pan with cauliflower because it cooks faster.

The best pan for sautéed vegetables

You can sauté vegetables in any type of pan! For this recipe, you will need a large skillet big enough to hold all of the veggies. In terms of materials, every pan material cooks differently. Here’s what you need to know:

• Aluminum or copper: For best browning of the edges of vegetables, use aluminum or copper. This type of pan is great for sautéing and searing salmon or scallops.
• melting : Roasted vegetables also work great in cast iron! It heats up well and gives a nice char around the edges.
• non-stick: You can also sauté in coated pans! Just keep in mind that the veggies won’t brown as much as you see in the pictures.

More sautéed vegetable recipes

Not looking for mixed vegetables? You can make sautéed vegetables by cooking just one type of vegetable at a time: and it’s really delicious. Try them all!

Flavor Variations: How to Season Sautéed Vegetables

There are many ways to add a little flair to this recipe! Use one of our homemade spice blends to enhance the flavors. Here’s what we recommend:

Ways to combine sautéed vegetables

This stir fry recipe is a very versatile, easy and healthy side dish. It’s simply flavored with olive oil and oregano, so it can accompany many types of dishes! Here are some ways to serve this vegetable:

This sautéed vegetable recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.