Sautéed Vegetables: Recipes Full of Color… and Flavor

Sautéed vegetables are an excellent option, either as an accompaniment or main dish. If you are looking for ideas for lunch or dinner, try one of our suggested recipes of sautéed vegetables. We propose options for healthy, highly nutritious that include other ingredients, such as shrimp or quinoa. Good appetite!

Sautéed Vegetables Recipes Full of Color… and Flavor

At a time when so much is spoken of the numbers scary of obesity and the importance of doing a balanced diet and healthy, it is impossible not to mention dishes healthy and nutritious. It is here that enter the vegetables. In fact, it is the World Health Organisation which recommends eating five pieces of fruit and vegetables per day (the equivalent of 400 g daily). And options to do so are not lacking.

In addition to having a huge diversity of vegetables at your disposal, you still have numerous ways to consume them. Therefore, variety will not be lacking to your diet.

One of the possibilities are the vegetables sautéed, which allow you to combine several vegetables in one dish. And more. Both can be served as an accompaniment with meat or fish), as may present as main dishes for those looking for vegetarian options.

5 RECIPES OF SAUTÉED VEGETABLES

1. SAUTÉED COLORED WITH GREEN BEANS

Blog Omnia by Olga arrives the first of the suggestions of recipes of sautéed vegetables, a dish that – as the name itself indicates – is full of color.

– Ingredients –

  • 400g of green beans
  • 2 to 3 sweet potatoes
  • 250g of mushrooms
  • Olive oil and oregano q. b.
  • 1 clove of garlic
  • 1 c. tablespoon of almond laminated

– Mode of preparation –

  1. Start by washing and peeling the vegetables, except the mushrooms, which should clean up with the help of absorbent paper.
  2. Then, sauté the vegetables. In a frying pan place a drizzle of olive oil and warm it up as well. Add the mushrooms, season with a little salt and set aside.
  3. Then, repeat the same step with the sweet potatoes. Cut it to cubes and let it caramelize.
  4. Then, the green beans. Also add a little olive oil and the clove of minced garlic and let it sauté the beans until color intense green and slightly cooked.
  5. At the end add the sweet potato, the mushrooms and season with oregano.
  6. Remove from the heat, sprinkle with almond rolled, and serve.

Sautéed Vegetables Recipes Full of Color… and Flavor 2

  1. TOFU WITH SAUTÉED VEGETABLES

The proposal is from 24 Kitchen.

– Ingredients –

  • 500g of firm tofu
  • Salt, pepper, sesame seeds, olive oil, soy sauce and sesame oil q. b.
  • 1 onion
  • 100g of mushrooms, shitake
  • 1 carrot
  • 3 sprouts packshoi
  • Teriyaki sauce, chives and fresh water q. b.

– Mode of preparation –

  1. Start by drain a block of tofu. After cutting it in half, cover both halves with absorbent paper and press to lose some water.
  2. Then, cut the tofu to cubes, place them inside a zip bag, sprinkle with sesame seeds, drizzle with soy sauce and a little pepper. Close the bag and shake it to wrap the tofu in the seasoning. Take it to the refrigerator for about 30 minutes to gain flavour.
  3. At the end of this time, heat a little oil in a wok and add a teaspoon of sesame oil for flavoring.
  4. When it is hot add the tofu, pouring the marinade, and cook (over medium high) while you prepare the vegetables.
  5. Cut an onion in half moons, cut the mushrooms shitake and carrot into strips, and cut the sprouts packshoi in juliana and the stalks to the cubes.
  6. Stir the tofu, then remove and set aside.
  7. In the wok, add more oil and add the onion, mushrooms and carrots. When the vegetables have good color add the stalk of the cabbage, and cook for another two to three minutes.
  8. Then add the cabbage cut into julienne and tofu, re-stir and let it cook a little longer.
  9. Serve with teriyaki sauce, sprinkle with sesame seeds and a bit of chives chopped in time.
  1. SALAD OF SAUTÉED VEGETABLES ON A BED OF ARUGULA AND BEAN SPROUTS

A fresh and nutritious for the warmer days. The recipe is from the blog The Recipes of the Grandmother Lili.

– Ingredients –

  • 1 eggplant
  • 1 curgete
  • 1 onion
  • 3 cloves of garlic
  • 1 package of mushrooms, sautéed
  • Olive oil, salt and pepper q. b.
  • A package of arugula
  • A package of soybean sprouts
  • A pack of cherry tomato
  • Coriander q. b.

– Mode of preparation –

  1. Start by chopping the vegetables to cubes and chop the garlic finely.
  2. Then, in a frying pan, put a drizzle of olive oil, two cloves of garlic and the onions for and let it cook for two to three minutes. At the end of this time stir in the eggplant and the curgete and let it cook.
  3. The part, in another frying pan, place a clove of garlic and sauté the mushrooms.
  4. When it is cooked mix everything together and season with salt and pepper. Remove and let cool.
  5. In the meantime, chop the coriander and mix in the cooked vegetables.
  6. Place the arugula and bean sprouts in the dish. On top, place the vegetables and finish with the cherry tomatoes.
  7. Season with olive oil and vinegar and serve.

Sautéed Vegetables Recipes Full of Color… and Flavor 3

  1. MUSHROOMS SAUTÉED WITH VEGETABLES AND QUINOA

Blog Nutrition with the Heart, the nutritionist Ana Bravo, you get an idea.

– Ingredients –

  • 130g fresh mushrooms
  • 1 c. of dessert olive oil
  • 1 clove of garlic
  • 1 c. tablespoon chopped onion
  • Chili pepper red, and lemon juice q. b.
  • 100g mix vegetables
  • 3 c. soup quinoa cooked

– Mode of preparation –

  1. In a wok place olive oil and onion.
  2. Once the onion is translucent add the mushrooms (already cleaned and cut into pieces) and cook for a few minutes.
  3. Then add the chopped garlic, chillies, and lemon juice (to taste).
  4. Leave the kitchen for about three minutes, wrap the vegetables barely begin to wilt off the heat.
  5. Then, mix the quinoa (previously boiled in twice as much water to cook the vegetables) and serve.
  1. SAUTÉED VEGETABLES WITH SHRIMP

Because the sautéed vegetables can be combined with other ingredients, here is a tip of the blog Only for women.

– Ingredients –

  • 800g of medium-size shrimp with shells
  • 150g of bacon
  • 1 can of mushrooms-rolled
  • 600g broccoli frozen
  • ½ Red bell pepper
  • 1 carrot
  • 1 dl olive oil
  • 4 cloves of garlic
  • ½ Lemon
  • Salt and ground black pepper q. b.

– Mode of preparation –

  1. Let it thaw a little shrimp(can use fresh if you prefer), then peel them, leaving just the tip of the tail.
  2. Peel also the garlic and the carrot.
  3. Let it thaw a little of the broccoli and cut them in small branches (you can use fresh if you prefer).
  4. Grate the carrot and drain the mushrooms. Remove the white skin and the pevides of the bell pepper and cut it into thin strips.
  5. Chop the garlic cloves and place in a frying pan or wok. Add the olive oil and the bacon cut into small pieces. Heat and leave to cook until the garlic becomes golden.
  6. Afterwards, join the bell pepper, the carrot and the broccoli and mix. Let it cook for three minutes.
  7. Finally, add the prawns, stir and season with salt and pepper.
    Add the mushrooms, mix and cook for a further five minutes. Drizzle with the lemon juice and serve decorated the taste.
  8. You can accompany with white rice.

Good appetite!

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