A delectable side dish to accompany your main course. Or a light and nutritious meal on its own! Sautéed vegetables are fundamental to Italian cuisine. Discover the many ways to prepare them for any meal!
A little note before we start, though: always buy fresh and seasonal vegetables for these recipes if possible!
Sautéed vegetables in a pan
Sautéed vegetables is a recipe that’s quick and easy! Definitely one of the best ways to enjoy the flavors of your seasonal veggies. Both fresh and frozen vegetables work for recipes like this, but the fresh version always tastes better! Use carrots, bell peppers, potatoes, peas, green or red cabbage, eggplant, onions, zucchini, broccoli, turnip greens and mushrooms.
Make sure that the vegetables are dry before transferring them to a pan; if they’re soggy or wet, the added water will make them too soft with an unpleasant texture once cooked. Also cut vegetables into very thin slices, especially if they require a longer cooking time (this is the secret to cooking them quickly and evenly). Add your favorite flavors to the vegetables while you’re sautéeing them – use garlic, shallot or even ginger!
Using a saucepan over high heat, add olive oil. Once the oil starts to heat, add the garlic, onion and ginger (or whichever combination of these you prefer). Then add the vegetables, starting first with those that require a longer cooking time. Just a few minutes on the stove and they’re ready!
Sautéed vegetables – without the oil
Cooked without oil, your vegetables won’t be quite as crispy and tasty as the sautéed version – but when done well, you can give your vegetables substance and flavor this way. Among all foods, in fact, vegetables are one of the best options for this cooking method because they contain their own water so they don’t dry out too quickly. We suggest using a grill. The secret to grilling vegetables? The seasoning used before serving. Extra-virgin olive oil, soy sauce and many other dressings can add extra flavor to your vegetables.
If grilling the vegetables doesn’t sound like the best solution, try stewing them. Cut vegetables into strips or slices and put a non-stick frying pan with a little coarse salt over medium heat). Add the vegetables and cover with a lid; the steam will help the cooking process considerably. Stir from time to time. Once cooked, season with pepper or red pepper flakes, a little extra-virgin olive oil, balsamic vinegar or a splash of lemon.
Get inspired by our vegetables recipes!