20+ Tasty Sautéed Vegetables Recipes

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by Alena Schowalter
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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

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.
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back pan on a chopping board with freshly cooked pumpkin stir fried vegetables
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!
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white table with a large black pan containing colorful vegetables, pasta and vegan white sauce
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.
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black pan with homemade vegan Chow Mein Noodles and chopsticks
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!
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bowl of vegan risotto with mushroom, peas and a fork standing next to a linen on a marble surface
Fajitas with Sautéed Veggies
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.
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Photo credit: theliveinkitchen.com
05 Vegan Fajitas Sauteed Mushrooms
Sautéed Carrots in Maple Thyme Glaze
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!
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Photo credit: mypureplants.com
06 Sauteed Maple Carrots
Creamy Polenta Breakfast Bowls
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!
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Photo credit: www.healthylittlevittles.com
07 Creamy Polenta Breakfast Bowls
Sautéed Broccoli and Potatoes
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!
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Photo credit: www.vegrecipesofindia.com
08 sauteed broccoli and potatoes
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.
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vegan chickpea flour omelette filled with mushrooms and bell pepper in a black bowl next to a fork
Sautéed Kale with Blackened Tofu
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.
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Photo credit: simple-veganista.com
10 blackened tofu with sauteed kale
Cauliflower Puree with Sautéed Mushrooms
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.
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Photo credit: veggiechick.com
two bowls of mashed cauliflower with oil-free sauteed mushrooms and greens
Southern Collard Greens
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!
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Photo credit: monkeyandmekitchenadventures.com
two white bowls with oil-free vegan sauteed Southern collard greens, kidney beans and lemons
Pad Pak Thai (Stir-Fried Vegetables)
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.
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Photo credit: organicallyaddison.com
13 vegan pad pak
Sautéed Chard with Polenta
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.
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Photo credit: theveganatlas.com
14 Sauteed Chard and Polenta
Flavorful Blistered Tomatoes
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.
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Photo credit: downshiftology.com
15 Blistered Sauteed Tomatoes
Sautéed Zucchini with Pesto
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.
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Photo credit: whereismyspoon.co
15.5 sauteed zucchini with pesto
Sautéed Beet Greens & Swiss Chard
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!
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Photo credit: www.runningtothekitchen.com
16 sauteed beet greens swiss chard
Sautéed Garlic Scapes
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.
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Photo credit: thishealthytable.com
17 sauteed garlic scapes
Sautéed Brussels Sprouts
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.
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Photo credit: www.spabettie.com
18 Sauteed Brussels Sprouts
Garlic Sautéed Asparagus & Mushrooms
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.
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Photo credit: fitmealideas.com
19 garlic sauteed asparagus and mushrooms

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?

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!

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

by Alena Schowalter
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.
Serves 4

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.
Course: Low-Calorie
Cuisine: Mediterranean
Nutrition Facts
20+ Tasty Sautéed Vegetables Recipes
Amount per Serving
Calories
92
% Daily Value*
Fat
 
1
g
2
%
Sodium
 
89
mg
4
%
Carbohydrates
 
22
g
7
%
Fiber
 
5
g
21
%
Sugar
 
8
g
9
%
Protein
 
3
g
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed.
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Hi, I'm Alena Schowalter — a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with my husband, I founded nutriciously in 2015 and have been guiding thousands of people through different transition stages toward a healthy plant-based diet. I enjoy discussions around vegan ethics, walks through nature, and creating new recipes. Read more about us here.

15 Comments

  1. Bring on the veggies! I have always loved vegetables, but my kids can be a bit picky sometimes. However, I kept on offering them and they do eat almost all veggies now with the exception of a few picky days. They actually prefer most veggies simply steamed with nothing on them! And they think raw cut veggies are a great afternoon treat! Yay! Thanks for including my pasta sauce – it’s our go-to, especially when the veggies are fresh from the garden!

    Reply
    • Oh that’s really wonderful and offers a lot of hope to other moms, I’m sure! Thank you so much for sharing :) Happy to hear about your kids’ ways of eating veggies. We’re super stoked to share your valuable work on the blog!
      Thanks for stopping by and keep in touch,
      Alena

      Reply
  2. I LOVE VEGETABLE ALTHOUGH AM NOT STRICTLY VEGAN BUT AM TRYING TO MAKE IT HALF HALF JUST TO MAKE SURE I EAT A BALANCED DIET

    Reply
  3. Thank you for sharing my recipe! I’m honored! :) I can’t wait to check out the rest of these healthy dishes!

    Reply
    • Hey Carol,
      you can find the link to each recipe in the text below the picture. Sorry if it wasn’t very clear or obvious, we’ll use different ways in the future :)
      Hope you like the recipes once you check them out!
      Best wishes,
      Alena

      Reply
  4. One of my best friends is oil free and I always struggle to cook veggies for her… This is awesome and looks delicious!!

    Reply
    • happy to share these oil-free cooking tips! Hope she likes one of the recipes :)
      PS: All our own recipes are oil-free!

      Reply
  5. Everything looks so delicious. I am looking forward to trying out the recipes in your book. I just got the weight loss ebook!

    Reply
    • Thanks for the feedback, Zoe! Hope you’ve been enjoying the weight loss eBooks, especially now that we launched the upgraded version :)

      Reply
    • awww yes, I just noticed too! That’s probably because Heather is no longer running her blog – I will replace the recipe soon :) hope you enjoyed the other ones!

      Reply

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