Sauteed vegetables deserve a shout out: They add color, sparkle, and nutrition to any meal. Learn how to saute vegetables for a delicious and healthy plus-one to your dinner party.

By Zoe Zuidema
June 30, 2016
How to Saute Vegetables

Healthy vegetables are a dinner favorite once you've learned how to saute them. We've provided a simple and easy tutorial, so sauteed veggies can star as the guest item on your menu more often.

Week of Healthy Meals

Step 1: Prep

How to Saute Vegetables

Cut vegetables into bite-size pieces. If you're cooking more than one type of vegetable, cut into smaller pieces so they cook at similar rates. Heat oil or butter (enough to cover the bottom of the pan) in a wok or large skillet over low-medium heat.

Step 2: Add Vegetables

How to Saute Vegetables

When hot, add vegetables in small batches and cook, stirring occasionally, until they are tender and slightly darker in color. 

Tip: To avoid overcooking and undercooking different vegetables, add those with longer cooking times in first, and put others in later. Veggies with longer cooking times: carrots, onions, and potatoes. Medium: broccoli and bell peppers. Short: mushrooms, tomatoes, and leafy greens. 

Step 3: Season Vegetables

Add your favorite seasonings such as salt, pepper, garlic, vegetable seasoning, paprika, or lime juice. Serve while hot.

How to Get the Most from Sauteed Veggies

Cook and enjoy vegetables soon after buying them for the most nutrition and flavor. Flash-frozen vegetables are also a good source of nutrition -- they're frozen soon after picking to retain vitamins. When using canned vegetables, keep sodium levels in check, and look for products labeled "low sodium" or "no salt added." 

Check Out Our Helpful Produce Guide!

Healthy Ways with Sauteed Veggies


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