How to Sauté Vegetables (and Mushrooms)

What is Sauté Cooking?

Easy Sautéed Vegan Vegetables sprinkled with homemade vegan parmesan

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. Unlike roasting, air-frying, or baking, which can cause some vegetables to lose moisture and dry-out, sautéing allows vegetables to retain more of their juices. You'll also preserve more of the healthy, nutritional qualities by not over-cooking the vegetables.

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 prefer to use cast iron pans, and would likely injure my wrist if I tried!

🥕Ingredient Notes

Vegetables - Select from an assortment of fresh veggies to sauté such as:

• Zucchini, summer and yellow squash
• Mushrooms
• Carrots
• Broccoli
• Cauliflower
• Onions
• Celery
• Green beans
• Cherry or grape tomatoes
• Bell peppers
• Sweet peppers
• Snap peas
• Asparagus

Cooking oil - I prefer to use a light oil with a higher smoke point, meaning the oil won't begin to smoke or burn at a lower temperature. I also like oils that won't impart a strong flavor into the veggies as they are cooking. Avocado oil, grape seed oil, canola oil, and vegetable oil are good choices. Olive oil is fine when cooked over reduced heat. Some vegan butters work well too.

Oil-free sautéing - If you prefer not to use oil, see the FAQ's below.

🥕Instructions

How to prep the vegetables

Rinse vegetables in water. Air dry or pat with a clean dish cloth or paper towel.

Zucchini and other squash should be cut into small pieces.

These mini squash have been quartered and sliced.

I prefer to peel carrots before cutting, but you can leave them on as well.

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.

You can cut them into smaller pieces if preferred. Garlic can be minced into small pieces.

Mushrooms can be sliced, halved, or quartered. Small button mushrooms can be left whole.

Cherry tomatoes can be left whole or halved.

How to cook the vegetables

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 cooking 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. TIP: 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 - carrots, celery, cauliflower, broccoli, green beans
3. Mushrooms
4. Tender skinned vegetables
5. Leafy vegetables - sauté just long enough to wilt - don't over-cook

As the vegetables cook, they tend to sweat, creating added liquid. Try not to overcrowd them. Be sure to leave room for some of 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. It's ok if they get lightly browned, but not burned. Keep a close eye on onions and garlic, because they can burn quickly. Veggies should cook in less than 10 minutes or until just tender - 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.

You can adjust the types of seasoning to use depending on the type of veggies you will be cooking, such as:

• 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.

Fresh herbs - I love using fresh herbs, adding them 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.

Tips on how to sauté mushrooms

Mushrooms are ideally suited for sautéing, as it really brings out their flavor. I add them to rice dishes, pasta, sauces and gravies. They're a key ingredient in our fabulous vegan spinach mushroom quiche, mushroom seitan Wellington, and our cozy gardener's pie.

I like to sauté button mushrooms with fresh minced garlic, a small amount of olive oil, a splash of white wine and a pinch of sweet basil. Mushrooms sweat as they cook, so do give them some extra room in the pan. Once they are tender, it's time to remove them from the heat and enjoy.

Good gravy!

Depending on the veggies you sauté, after they're done cooking, you might find bits of caramelized onion, garlic, mushrooms, or herbs stuck to the bottom of your pan. As long as they're not burned, that leftover stuff or "glaze" is ideal for making a gravy or sauce. Simply de-glaze the pan by adding some vegetable broth or wine over medium-high heat, and whisk in a small amount of flour, cornstarch or arrowroot powder until it thickens to the consistency you like. You can also add non-dairy milk to create a cream gravy or sauce. Learn more about making your own easy vegan mushroom gravy here.

🥕Equipment

Just a few basic tools are all you need to prepare sautéed veggies.

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

🥕Tasty Tip

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. I enjoy them right out of the pan with a sprinkle of my favorite plant-based parmesan.