Sautéed Vegetables Kitchen Essential (Printable Version)

Simple technique for creating versatile, flavorful vegetable dishes that elevate any meal while maintaining nutrients and natural flavors.

# Ingredients:

→ Base

01 - 2 tablespoons olive oil or avocado oil
02 - 2 cloves garlic, minced
03 - 1 small onion, thinly sliced

→ Vegetables

04 - 1 bell pepper, sliced
05 - 1 zucchini, sliced into half-moons
06 - 1 cup broccoli florets
07 - 1 medium carrot, julienned or thinly sliced
08 - ½ cup snap peas
09 - ½ cup mushrooms, sliced

→ Seasonings

10 - Salt and black pepper, to taste
11 - 1 teaspoon lemon juice (optional)
12 - 1 teaspoon balsamic vinegar or soy sauce (optional)

→ Garnishes

13 - Toasted nuts or seeds (optional)
14 - Fresh herbs (optional)
15 - Grated Parmesan cheese (optional)

# Steps:

01 - Wash, peel if needed, and cut all vegetables into uniform pieces for even cooking.
02 - Place skillet over medium-high heat and add oil until shimmering.
03 - Add garlic and onions, sauté for 1-2 minutes until fragrant but not browned.
04 - Introduce carrots and broccoli first; cook for 3-4 minutes, stirring frequently.
05 - Add bell peppers, zucchini, mushrooms, and snap peas; sauté another 4-5 minutes until crisp-tender.
06 - Add salt, pepper, and optional flavorings like lemon juice, balsamic vinegar, or soy sauce.
07 - Toss well and garnish with herbs, seeds, nuts, or cheese if desired. Serve immediately for optimal texture.

# Notes:

01 - Avoid overcrowding the pan to prevent steaming instead of sautéing.
02 - For best texture, cook vegetables in stages based on density and cooking time.
03 - Add a splash of water and cover briefly if harder vegetables need more cooking time.
04 - Refrigerate leftovers in an airtight container for up to 4 days.

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