Healthy Sauteed Vegetables with Parmesan and Lemon Recipe
This Healthy Sautéed Vegetables recipe is a vibrant and flavorful medley of fresh veggies cooked to perfection with garlic, herbs, and a sprinkle of Parmesan cheese. It’s a quick, nutritious side dish that pairs well with any meal and is perfect for adding a colorful boost of vitamins and minerals to your diet.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Side Dish
- Method: Frying
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
Vegetables
- 3 cloves of garlic, finely chopped
- 1 cup of thinly sliced carrot rounds
- 1 pound of asparagus spears, woody ends removed, cut into 1-inch segments
- 1 red bell pepper, thinly sliced into strips
- 1 medium zucchini, cut into thin rounds
- 8 ounces of fresh mushrooms, cleaned and sliced
- 3 green onions, thinly sliced (both green and white parts)
Seasonings and Oils
- 2 tablespoons extra-virgin olive oil
- 1/4 cup grated Parmesan cheese
- 1 tablespoon fresh lemon juice
- 1 teaspoon sea salt
- 1/2 teaspoon powdered onion
- 1/4 teaspoon freshly ground black pepper
- A pinch of crushed red pepper flakes
- 1/2 teaspoon dried Italian herb blend
- 1/4 teaspoon smoked paprika
Instructions
- Prepare the Vegetables: Rinse and dry all vegetables thoroughly. Remove woody ends from asparagus and cut into 1-inch segments. Thinly slice carrots, red bell pepper, zucchini, mushrooms, and green onions as described.
- Heat the Oil: In a large skillet or sauté pan, warm 2 tablespoons of extra-virgin olive oil over medium heat until shimmering but not smoking.
- Sauté Garlic: Add the finely chopped garlic to the hot oil and cook for about 30 seconds to 1 minute, stirring frequently, until fragrant but not browned.
- Add Vegetables: Add the carrots, asparagus, red bell pepper, zucchini, mushrooms, and green onions to the pan. Stir well to coat the vegetables in oil and garlic.
- Season the Vegetables: Sprinkle in the sea salt, powdered onion, black pepper, crushed red pepper flakes, dried Italian herbs, and smoked paprika. Stir thoroughly to distribute the seasonings evenly.
- Cook Until Tender: Sauté the vegetables over medium heat, stirring occasionally, for approximately 7 to 10 minutes until they are tender but still crisp. Adjust the time depending on your texture preference.
- Add Lemon Juice and Parmesan: Remove the pan from heat. Drizzle the fresh lemon juice over the vegetables and sprinkle the grated Parmesan cheese evenly. Toss gently to combine and allow the heat from the vegetables to melt the cheese slightly.
- Serve: Transfer the sautéed vegetables to a serving dish and enjoy immediately as a healthy side or topping to your favorite main course.
Notes
- To make this dish vegan, omit the Parmesan cheese or substitute with a plant-based alternative.
- For extra protein, consider adding cooked chickpeas or tofu during the last few minutes of sautéing.
- Adjust the amount of red pepper flakes to control the spiciness to your liking.
- Use fresh herbs if available for a brighter flavor instead of dried Italian herb blend.
- This recipe can be doubled easily for larger servings.
Keywords: sautéed vegetables, healthy vegetables, side dish, Mediterranean recipe, quick vegetable recipe, low fat vegetables