• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Carrot Underground

  • Home
  • Vegan Recipes
  • Vegan Living
  • About
  • Subscribe

Easy Vegan Sautéed Vegetables

August 1, 2020 by Connie Edwards McGaughy 1 Comment

Jump to Recipe

How to Sauté Vegetables 🌱 Everything you need to know to prepare this healthy & delicious recipe for easy vegan sautéed vegetables. GF. Oil-free option.

skillet with sautéed zucchini, yellow squash, summer squash, bell pepper, green beans, red onion and cherry tomatoes

Veggies have always been my favorite part of a meal. I was one of those kids who preferred vegetables over meat any day. I loved Brussels sprouts and adored spinach, unlike my brother who refused to eat anything green except lettuce & peas. Fortunately, his tastes matured and he grew to love veggies almost as much as I do.


Easy Sautéed Vegan Vegetables sprinkled with homemade vegan parmesan

This post may contain affiliate links. I may earn from purchases at no additional cost to you.

When I became vegan I started focusing a lot more on home-cooking. I explored many methods of preparing fresh vegetables: Raw, roasted, fried, stir-fried, steamed, slow-cooked, boiled, blanched, microwaved, grilled and baked. You name it, I’ve tried it. When I learned how to sauté vegetables, it soon became my absolute favorite way to cook veggies and here’s why.

By sautéing fresh vegetables for a few minutes in a hot skillet, you can maintain the bright colors, flavors and textures of those gorgeous veggies, allowing them to shine through! You’ll also preserve more of the healthy, nutritional qualities by not over-cooking the vegetables. Plus it’s such a quick, easy & simple way to cook. Just my style!

AKS cast iron cookware  available at Bed Bath & Beyond

What is Sauté Cooking?

Sautéing is a cooking method that involves using a very small quantity of oil or fat in a shallow pan over relatively high heat. This process allows foods to lightly brown and cook quickly. The term sauté is from the French word meaning “jump” – in reference to the flipping or tossing motion some cooks use when turning the vegetables in a pan. I’ve always been impressed watching chefs use that technique. It’s a skill I’ve yet to attain, primarily because I use cast iron and would likely injure my wrist if I tried!

How to Sauté Vegetables

I love this simple, easy & healthy way to cook veggies quickly. Here are the basics for sautéing a variety of fresh vegetables.

Equipment
  • 10” or 12” skillet or frying pan – stainless steel, cast iron, non-stick
  • Colander/strainer
  • Kitchen knife
  • Cutting board
  • Heat-proof turner or tongs
Ingredients

Select an assortment of fresh veggies to sauté. Here are a few of my favorites: Zucchini, summer and yellow squash, carrots, onions, mushrooms, celery, green beans, cherry tomatoes, bell peppers, sweet peppers, snap peas, asparagus.

Basic Instructions
  • Wash and slice your vegetables into small or thin pieces. Root veggies, like carrots, should be cut in thin strips or rounds. Slice or dice tender veggies, like onions and bell peppers into thin strips. Mushrooms and cherry tomatoes can be halved or quartered. Zucchini and other squash should be cut into small pieces. Once your veggies are prepped, blot them dry with a clean towel.
  • Select a skillet to use. I prefer cast iron, but you can also use a stainless steel or non-stick shallow stovetop pan.
  • Place skillet over medium-high heat. You can test the temperature of your heated skillet by sprinkling a few drops of water into the pan. If the water sizzles, the pan is ready.
  • Pour a very small amount of extra virgin olive oil in the bottom of the pan. Use only enough to lightly coat the pan – about a tablespoon. Don’t overheat the oil, as you don’t want it to smoke or burn.
  • Next you’ll be adding your vegetables. Carefully place your sliced veggies into the pan. Avoid getting splattered by making sure your veggies are dry before you add them.

I like to add veggies in this order:

  1. Onions, shallots, leeks, and garlic
  2. Root or dense vegetables
  3. Mushrooms
  4. Tender skinned vegetables
  5. Leafy vegetables – sauté just long enough to wilt – don’t over-cook

As vegetables cook, they tend to sweat, creating added liquid. Try not to overcrowd them. Be sure to leave room for the juices to evaporate. If you have a lot of veggies to prepare, it’s better to sauté them in batches than cook them all at once.

Turn the veggies every minute or so with a flat spatula or tongs. They should get lightly browned but not burned. Keep a close eye on onions and garlic, because they can burn quickly. Veggies should cook for under 10 minutes or until tender but not mushy.

How to Season Sautéed Vegetables

While the veggies are cooking, add your dry seasonings. By incorporating the dried seasonings during sautéing, the heat and oil help awaken the flavor. Keep in mind that dry seasonings are more concentrated and intense in taste than fresh herbs, so use them sparingly. It’s easier to add more as needed than vice-versa. I suggest selecting your seasonings based on the type of veggies you use and the other dishes you might serve them with. For instance:

  • Root veggies – I love rosemary, sage, thyme, dill
  • Zucchini (any squash), bell peppers, tomatoes – Italian seasoning, basil, oregano, bay leaves (remove before serving).
  • Mushrooms – basil, chives, sage
  • All veggies – salt & pepper and my favorite all-purpose seasoning.

🥕I love using fresh herbs also and add those after the veggies have cooked, to preserve the color and freshness. A sprinkle of chopped fresh basil, parsley, oregano, thyme or dill adds color and flavor.

🥕Boost flavors by adding a splash of wine, vegetable broth or soy sauce while the veggies are cooking. I love to squeeze a bit of fresh lemon on top after the veggies have been removed from the heat.

How to Sauté Vegetables Without Oil

Yes, you can sauté without oil or fat – simply by replacing it with water or vegetable broth. The trick is to use only a very small amount, one to two tablespoons at a time, as needed. Be sure not to overcrowd your pan, as the veggies will steam from excess moisture. You want that to evaporate while cooking. Keep flipping or turning over the veggies so that they don’t stick to the pan. Pull them from the heat as soon as they are tender.

  • root veggies
  • mini squash
  • carrots
  • red, orange and yellow bell peppers

Enjoy sautéed veggies as a simple side dish all on their own or paired with any of these delish dishes:

  • Serve as a side dish with slices of Savory Herbed Tofu , Easy Vegan Mashed Potatoes and Homemade Mushroom Gravy
  • On top of pasta for a delicious & colorful pasta primavera sprinkled with this Easy Vegan Parmesan Cheese
  • As a side with our delish Vegan Lemon Roasted Potatoes or our yummy Easy Vegan Scalloped Potatoes
  • Sautéed peppers and carrots are perfect partners with Vegan Spanish Rice
Easy Vegan Sauteed Vegetables pin

very vegan 🌱 very good

If you’ve enjoyed this recipe, please consider rating it using stars ⭐️⭐️⭐️⭐️⭐️ in the comments below. It helps other readers and allows more people to find it online. I love hearing from you! Let’s keep in touch!

How to Sauté Vegetables

Easy Vegan Sautéed Vegetables

Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 4
Calories: 63kcal
Author: Connie 🥕
How to Sauté Vegetables 🌱 Everything you need to know to prepare this healthy & delicious recipe for quick and easy vegan sautéed veggies. GF, dairy-free, nut-free. Oil-free option.
Print Recipe

Equipment

  • 10" or 12" Skillet or frying pan – stainless steel, cast iron, non-stick
  • Colander/strainer
  • kitchen knife
  • Cutting board
  • Heat-proof turner or tongs

Ingredients

  • 1 tbsp olive oil 🥕see notes below for preparing without oil
  • 1/2 red onion chopped
  • 1 cup zucchini cut in small pieces
  • 1 cup summer squash cut in small pieces
  • 1 cup yellow squash cut in small pieces
  • 1 cup green beans ends removed, cut in thirds
  • 1/2 bell pepper red, yellow or orange – cut in thin strips
  • 1 cup tomatoes cherry tomatoes – halved
  • 1/2 tsp dried herbs or Italian seasoning I used Spike all-purpose seasoning in this recipe
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper freshly ground

Instructions

  • Wash and slice your vegetables. Once your veggies are prepped, blot them dry with a clean towel.
  • Place skillet on stove over medium-high heat. Test the temperature of your heated skillet by sprinkling a few drops of water into the pan. If the water sizzles the pan is ready.
  • Pour a very small amount of extra virgin olive oil in the bottom of the pan. Use only enough to lightly coat the pan – about a tablespoon or less. Don't overheat the oil as you don't want it to smoke or burn. 🥕See notes below for sautéing without oil.
  • Carefully place sliced veggies into the pan.
    I suggest adding them in this order:
    1. Onions 2. Green Beans 3. Bell Peppers 4. Zucchini and Squash 5. Tomatoes.
    Try not to overcrowd them. Be sure to leave room for the juices to evaporate. If your pan isn't large enough, it's better to sauté them in batches than to try to do them all at once.
  • While the veggies are cooking add your dry seasonings. salt & pepper. Stir to combine.
  • Turn or flip veggies with a heat proof spatula or tongs about once a minute. Sauté until the veggies are slightly browned and tender – about 8-10 minutes. Be careful not to overcook them. Remove from heat.
  • Serve hot and enjoy!

Notes

🥕How to Sauté Vegetables Without Oil

You can prepare this recipe oil-free simply by replacing the olive oil with water or vegetable broth. The trick is to use only a very small amount, one to two tablespoons at a time, as needed. Be sure not to overcrowd your pan, as the veggies will steam from excess moisture. You want that to evaporate while cooking. Keep flipping or turning over the veggies so that they don’t stick to the pan. Pull them from the heat as soon as they are tender.
🥕Add a splash of bright flavor by drizzling the veggies with a light squeeze of fresh lemon juice after cooking and/or a sprinkle of chopped fresh herbs like basil or oregano. Add salt & pepper to taste. 
🥕Enjoy these sautéed rainbow veggies as a simple side dish all on their own or paired with any of these easy & delicious vegan recipes:
  • On top of any pasta of your choice for a bright & colorful pasta primavera sprinkled with this Easy Vegan Parmesan Cheese
  • As a side with our delish Vegan Lemon Roasted Potatoes , Vegan Spanish Rice or our yummy Easy Vegan Scalloped Potatoes

Nutrition

Calories: 63kcal | Carbohydrates: 7g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 297mg | Potassium: 369mg | Fiber: 2g | Sugar: 4g | Vitamin A: 951IU | Vitamin C: 40mg | Calcium: 20mg | Iron: 1mg
Tried this recipe? I love to see your photos!Mention @thecarrotunderground or tag #thecarrotunderground!

⭐️⭐️⭐️⭐️⭐️ If you’ve enjoyed this recipe, please consider rating it using stars in the comments below. It helps other readers and allows more people to find it online. I love hearing from you! Let’s keep in touch!

Filed Under: Dinner, Entree, gluten-free, Homepage Slideshow, Plant Based, Side Dish, Summer, Thanksgiving, Vegan Dinner Recipes, Vegan Entrees, Vegan Recipes, WFPB, WFPB oil-free, Whole Food Plant Based Tagged With: best easy sauteed squash, best easy sauteed zucchini, best easy vegan sauteed veggie reipe, best vegan sautéed vegetables, carrot underground, cast iron skillet vegetables, easy & delicious vegan, easy & delicious vegan recipes, easy and delicious vegan, easy and delicious vegan recipes, easy skillet roasted rainbow veggies, easy vegan recipes, easy vegan sauteed veggies, how do you saute vegetables without oil, how do you saute vegetables withut oil, how to saute vegetables, inspired vegan living, pan frying vegetables healthy, rainbow vegetable skillet, saute pan, sauteed vegetables, sauteing, skillet roasted vegetables, the carrot underground, vegan, vegan connie, vegan recipes, very vegan very good, what is saute cooking, what is the best way to saute vegetabes

Previous Post: « World’s Best Vegan Lemon Meringue Pie
Next Post: Easy Vegan Mac & Cheese »

Reader Interactions

Comments

  1. Connie Edwards McGaughy

    January 20, 2021 at 11:11 pm

    5 stars
    Knowing how to properly sauté fresh veggies will open up your world of vegan cooking. Here’s everything you need to know to create easy, delicious & nutritious dishes with almost any vegetables you like!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

logo
Health Ads by

Follow Us

Visit us on FacebookVisit us on PinterestVisit us on YoutubeVisit us on LinkedInCheck our RSS Feed

Hi, I'm Connie,

I created The Carrot Underground as your place to find easy & delicious recipes and inspiration for enjoying the goodness of vegan living. Learn more about my story here.

🥕 Subscribe & receive my vegan grocery shopping list as a thank you!

🥕 Subscribe & receive my vegan shopping list as a thank you!

We’re Featured On

logo
Health Ads by

Recipe Round-Ups

collage image of vegan valentine desserts

Vegan Valentine Sweet Treats

variety of vegan game day snacks

Best Vegan Game Day Snacks

favorite vegan holiday dessert recipes

Favorite Vegan Holiday Dessert Recipes

30 favorite vegan thanksgiving recipes

30 Favorite Vegan Thanksgiving Recipes

COPYRIGHT NOTICE

All content copyright ©️ The Carrot Underground/Connie Edwards McGaughy

Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. You may post a short excerpt and/or one photo, provided clear credit is given to Connie Edwards McGaughy and The Carrot Underground, as well as a link back to the original recipe or post at thecarrotunderground.com. Please do not repost recipes in full without my express permission.

 

As an Amazon Affiliate I earn from qualifying purchases. See full affiliate disclosure here.

logo
Health Ads by

Affiliate Discosure | Privacy Policy
Copyright © 2021 · The Carrot Underground