A healthy, nutritious, and flavorful dish is the one that we propose below: delicious sautéed vegetables. It is a perfect recipe both to serve as a companion to meat or fish as well as to be able to mix with rice and pasta but, also, thanks to its high nutritional contribution, and you can take it as a single dish for dinner time, at the that the body does not need extra calories.
It is a perfect option for vegans or vegetarians as well as for people who want to enjoy a healthy diet and low in calories. In this article, we will tell you how to make sauteed vegetables step by step so that you can enjoy this delicious dish at home.
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We start by sautéing vegetables by cleaning all the ingredients that we will cook to extract any remaining soil or chemical product that it may contain. Then, we will cut them; In the case of peppers, zucchini, aubergine, and onion, the best way to do it is to julienne it so that all the flavors are integrated. We booked.
Then we will proceed to work the wild asparagus by cutting the lower part, which is more hardened and leaving only the area of the stem that is ready to be consumed. The artichoke should be cut, removing all the hardened layers and leaving only the softer ones, then cut it into four parts so that they can integrate with the flavor of the other ingredients. We booked.
To finish with the vegetables’ preparation, we will have to wash the mushrooms and, if we have bought the whole, we laminate them so that their flavor can be integrated with the rest of the ingredients.
Once we have all the vegetables clean and cut, it is time to pour a little oil in a pan and, when it is hot, we will add the vegetables so that they cook. But be careful: it is not the same cooking time that asparagus need as mushrooms, for example, so we will put them in this order:
- We start with the asparagus that are slower to cook
- After 5 minutes, we introduce the artichokes and peppers. Sauté and stir so that the flavors are integrated.
- After 2 minutes, we add the zucchini and the eggplant, stirring again so that the flavors are integrated between them.
- When we see that these vegetables begin to be done, then we will add the mushrooms and onion, which are the ones that take the least time to cook.
We must stir the vegetables all the time so that they do not stick or burn. Take them out of the heat when you see that they are already done. To check it, all you have to do is click with a fork and see if they are ready; if they are a little raw, leave them longer so that they are perfect. In general, you should know that a vegetable sauté usually takes about 15 minutes to cook over the fire.
And ready! Now you can enjoy a delicious dish that is ideal for taking during the night or, if you prefer, mixed with other products such as, for example, baked chicken thigh, brown rice, or a plate of spaghetti. Enjoy a healthy dish in the blink of an eye.
Adapted and translated by The Cop Cart Staff