Make sautéed vegetables taste fantastic with these easy vegan recipes! We share our top tips around making sautéed veggies as well as over a dozen ways for how to serve them best.
Looking for quick, easy and healthy side dishes? Sautéed vegetables can be served alongside almost anything — even in loaded sandwiches or vegan bowls!
But how do you succeed in making them really flavorful, crispy and still tender? This article goes over the most frequently asked questions and takes you through each step of the way so you never have to end up with soggy vegetables again.
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Even if you haven’t been super fond of them yet, when served with some delicious herbed rice as a light vegan dinner or drowned in creamy vegan sauces, sautéed veggies will find their way into your heart.
From seasonal sautéed cherry tomatoes or asparagus to flavorful mushrooms, garlicky greens and maple thyme carrots, we collected over 20 easy and tasty vegan recipes you can make with sautéed vegetables!
Don’t miss out on your printable Mediterranean bowl at the end and find more veggie-forward recipes in our articles about spiralized vegetables and delicious plant-based soups.
Best Recipes for Sautéed Vegetables
1
Pumpkin Thai Veggie Sautée
This tasty Thai dinner idea with lots of oil-free sautéed vegetables is best served over rice and comes with a super flavorful stir-fry sauce! Made with sweet and delicious pumpkin, protein-rich tofu and crunchy veggies, this meal is on the table in less than 30 minutes.
2
White Sauce Pasta with Vegetables
We love serving sautéed vegetables with pasta! Colorful bell peppers, broccoli florets, onion, garlic and corn are cooked in a skillet for a couple of minutes, then mixed with pasta and creamy vegan white sauce. Budget-friendly and kid-approved!
3
Chow Mein Vegetable Noodles
This vegan Chow Mein noodles dish is easy to make in under 30 minutes and packed with nutrients and flavor! Use any vegetables you like, sauté them for 8 minutes and drown them together with cooked noodles in a delicious homemade sauce.
4
Creamy Mushroom Pea Risotto
Creamy, rich and flavorful, this Italian classic features a bunch of sautéed mushrooms, leek, onion and peas. Cook them over medium heat for a few minutes while stirring from time to time, then add uncooked rice, soy milk, veggie broth and a handful of spices. After 20 minutes of simmering, you’ll be rewarded with a really tasty dinner!
5
Fajitas with Sautéed Veggies
Photo Credit:theliveinkitchen.com
Use flavorfully sautéed mushrooms, onion, bell pepper and broccoli to make these 15-minute vegan fajitas! Top with lime juice, cilantro and avocado, then serve warm to your family who is sure to gobble these up within minutes.
6
Sautéed Carrots in Maple Thyme Glaze
Photo Credit:mypureplants.com
Sautéed carrots in maple thyme glaze is a real crowd-pleaser not just among adults, but among kids as well. They are easy enough to prepare during busy weeknights but also make for an elegant side dish for your next dinner party!
7
Creamy Polenta Breakfast Bowls
Photo Credit:www.healthylittlevittles.com
Serve some sautéed vegetables alongside cheesy tofu scramble in a scrumptious polenta breakfast bowl! This recipe is really delicious, naturally gluten-free and comes together in just 20 minutes. There’s even a make-ahead option!
8
Sautéed Broccoli and Potatoes
Photo Credit:www.vegrecipesofindia.com
This super simple recipe combines hearty potatoes with satisfying sautéed broccoli and can be used either as a main meal or healthy side dish. It requires only a handful of very basic ingredients like garlic, black pepper and some dried herbs!
9
Veggie-Stuffed Chickpea Omelette
Perfect for brunch or weekend breakfast, this chickpea omelette is ready in 30 minutes total, high in protein and stuffed with colorful sautéed vegetables! Cook bell pepper, mushrooms, garlic, green onion and tomatoes until soft but still tender, then serve with your vegan omelette and toppings of choice.
10
Sautéed Kale with Blackened Tofu
Photo Credit:simple-veganista.com
This recipe combines delicious blackened tofu seared with a spicy cajun-creole style seasoning, quinoa and savory sautéed kale. It’s a great example of a simple yet tasty 30-minute weeknight meal and features delicious flavors like garlic, thyme, oregano, tamari and nutritional yeast.
11
Cauliflower Puree with Sautéed Mushrooms
Photo Credit:veggiechick.com
Try this healthy vegan cauliflower puree topped with sautéed mushrooms, Swiss chard and shallots! You can make this super healthy dish (made entirely out of vegetables!) in just 30 minutes with minimal effort — especially helpful for those on a low-carb vegan diet.
12
Southern Collard Greens
Photo Credit:monkeyandmekitchenadventures.com
If you think veggies are boring, then check out this flavorful and packed meal. Lots of delicious spices like garlic, onion, red pepper, smoked paprika and liquid smoke make your collard greens taste like the most amazing and satisfying load of healthfulness on your plate. Serve with kidney beans and rice for the best combo!
13
Pad Pak Thai (Stir-Fried Vegetables)
Photo Credit:organicallyaddison.com
Stir-fried or sautéed vegetables make this fresh, flavorful and quick Thai recipe shine! It takes less than 30 minutes from start to finish, is packed with bold flavors and healthy ingredients — great for meal prep, light lunches or to use up veggies from the fridge.
14
Sautéed Chard with Polenta
Photo Credit:theveganatlas.com
Spinach and chard with crispy pan-sautéed polenta make for a great combination when greens are in season! You can substitute the chard with any greens of your choice and sauté them for a few minutes in balsamic vinegar together with fresh garlic and sun-dried tomatoes.
15
Flavorful Blistered Tomatoes
Photo Credit:downshiftology.com
These flavorful sautéed tomatoes with garlic and herbs elevate just about any meal! Juicy, gourmet-style and ready in less than 10 minutes, this quick side dish tastes fantastic on a breakfast plate, in a salad or grain bowl.
16
Sautéed Zucchini with Pesto
Photo Credit:whereismyspoon.co
Try these aromatic sautéed zucchini with pesto for an easy-to-make healthy side dish! Especially during summertime, this recipe makes use of any extra veggies that get slathered in delicious pesto and then served with potatoes, pasta or fresh bread.
17
Sautéed Beet Greens & Swiss Chard
Photo Credit:www.runningtothekitchen.com
This simple sautéed greens recipe uses beet greens and Swiss chard with flavorful cloves of garlic and bright lemon zest to create an easy and nutritious side dish for almost any meal. Ready in 20 minutes total, the cooked greens can be added to colorful plant-based bowls!
18
Sautéed Garlic Scapes
Photo Credit:thishealthytable.com
These delicious garlic scapes are sautéed with a little olive oil, soy sauce and rice wine vinegar for around 5 minutes. It's an easy and quick side dish that highlights the flavors of the scapes and that can be kept in the fridge for up to 3 days.
19
SautéedBrussels Sprouts
Photo Credit:www.spabettie.com
With bright and zesty layers of flavor, this recipe for sautéed Brussels sprouts will turn any veggie critic into a fan! Combine lime juice and zest, ginger, maple syrup and tamari in a skillet and cook your Brussels sprouts over medium heat until caramelized and soft.
20
Garlic Sautéed Asparagus & Mushrooms
Photo Credit:fitmealideas.com
Perfect to enjoy both during spring and fall, this herby sautéed veggie dish features asparagus, mushrooms, garlic and red chili flakes. Easy to make in 30 minutes, this low-carb side dish can be stored in the fridge for 5-6 days which means it’s great for meal prep.
Sautéed Vegetable FAQs
Are sautéed vegetables healthy?
Yes, they are really healthy! Eating more vegetables of any kind is good for you, and sautéing them in water, vegetable broth or healthy cooking oil, such as extra-virgin olive oil, is a great way to prepare them.
Sautéing vegetables helps to maintain as many of their nutrients as possible compared to boiling or deep-frying them.
What is the healthiest way to sauté vegetables?
Use either a high-quality cooking oil to help with nutrient absorption from the vegetables or sauté your vegetables in water, soy sauce, balsamic vinegar or vegetable broth if you want a lower-calorie option.
Don’t use very high temperatures and make sure they don’t burn!
How do you sauté vegetables?
Use the largest non-stick skillet that you have to allow for a lot of surface where the vegetables can make direct contact with the pan.
Heat your skillet over medium to medium-high heat to ensure the vegetables are soft on the inside before they burn on the outside!
Cut your vegetables evenly and use the heartier veggies first for the best result — more on that below.
Lastly, stir the veggies in your pan occasionally while sautéeing but also give them a break to help them brown properly.
What vegetables can you sauté?
Apart from lettuce, we can’t really think of a vegetable you cannot sauté! From mixed veggies of any kind to only sautéeing broccoli, bell peppers, onions, asparagus, kale, carrots, mushrooms or green beans, you can heat up anything in a pan.
What vegetables do you sauté first?
Great question! Heartier vegetables like carrots, onions or potatoes need to go in first, followed by cauliflower, broccoli and bell peppers. All of them need around 10 minutes until they are tender!
Add mushrooms, zucchini and asparagus later on — they have a higher water content and don’t need as much sautéing.
The vegetables that need to go into your skillet just before all of the others are done are leafy greens, tomatoes and frozen peas.
Should I boil vegetables before sautéing?
Some vegetables can benefit from pre-boiling or steaming them because that can reduce their overall cooking time. This is true for broccoli, cauliflower, potatoes, carrots, green beans or frozen mixed veg.
All of the other veggies that have a higher water content and cook in 3 minutes or so, like bell peppers, mushrooms or zucchini, don’t need to be steamed first.
How long do you sauté vegetables?
This depends on the vegetable you’re sautéing and how soft or crunchy you want it to be! From around 10 minutes for carrot or cauliflower to 2-3 minutes for leafy greens and frozen peas, there’s a wide range of adequate cooking times.
Just keep an eye on the skillet and decide when they are done — fork-tender but still crisp is what most people go for.
How do you sauté frozen vegetables?
Just add your frozen vegetables straight from the freezer into a skillet and place it on medium-high heat.
Add some water, veggie broth or oil and stir. Cook, uncovered, for 5-10 minutes until they have defrosted, are heated through and as tender as you like them to be.
How long do sautéed vegetables last in the fridge?
Leftover sautéed vegetables can be stored in an airtight container in the fridge for up to 5 days usually.
This can depend on the vegetable in question and we recommend using your senses to judge whether your cold sautéed vegetables are still good.
More Easy Vegan Recipes
Get more plant-based meals on the table with these easy and delicious vegan recipe collections!
- 35+ Cold Vegan Lunch Ideas
- 40+ Plant-Based Instant Pot Recipes
- 55+ Vegan Meal Prep Recipes
- 35 Easy Vegan Recipes for Beginners
Let us know in the comments if you liked these sautéed vegetables recipes & tips! Give our Mediterranean veggie bowl below a try, rate it and be sure to Pin this article here.
20+ Tasty Sautéed Vegetables Recipes
Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Make sautéed vegetables taste fantastic with these easy vegan recipes! We share our top tips around making sautéed veggies as well as over a dozen ways for how to serve them best. The following Mediterranean bowl features lots of colorful vegetables, flavor and delicious components like olives, rice, hummus and vegan feta.
Ingredients
Mediterranean sautéed vegetables
- ½ cup vegetable broth (120 ml)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 eggplant, diced
- 1 zucchini, diced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- Mixed dry herbs (thyme, oregano, rosemary)
- Salt, to taste
To assemble
- Herbed rice
- Vegan feta
- Hummus
- Cucumber, diced
- Olives
- Lemon juice (optional)
Instructions
- Wash and chop all of your fresh veggies.
- Heat a medium-large non-stick pan over high heat and add the vegetable broth, onion, garlic and eggplant.
- Sauté, stirring occasionally, for around 5 minutes. Add zucchini, bell peppers and dry herbs.
- Sauté the vegetables for another 4 minutes until slightly browned. Add more vegetable broth or water as needed and stir frequently.
- Season with salt to taste, then serve immediately on a plate with herbed rice, vegan feta, cucumber, olives and hummus.
- Drizzle with lemon juice and enjoy!
Notes
- The nutrition information has automatically been calculated for only the sautéed vegetables.
- You can also use olive oil to sauté your vegetables or add a splash of balsamic vinegar.
- For a pretty finish, top your veggie dish with fresh basil leaves!
- Find 20 more ideas to make sautéed vegetables in the article above.
Nutrition Information:
Yield: 4Serving Size: ¼ recipe
Amount Per Serving:Calories: 92Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 89mgCarbohydrates: 22gFiber: 5gSugar: 8gProtein: 3g
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!
