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Sauteed Vegetable

Sauteed Vegetable

Name: Sauteed Vegetable
Total time: 45 s
Yield: 1
Ingredients: 0.25 teaspoons Sesame White (til); 0.25 teaspoons Pumpkin Seed; 0.25 teaspoons Sunflower Seeds; 0.5 teaspoons Peanut (with Skin); 11 units Bok Choy; 10 units Haricot Bean; 0.25 unit Carrot-regular; 0.5 teaspoons Refined Oil; 1 small piece Ginger; 1 piece Garlic; 0.5 teaspoons Light Soy Sauce; 1 pinch Salt; 1 pinch Pepper; 0.5 teaspoons Sesame Oil

Time10 Min

DifficultyEasy

Serves1

Sauteed vegetables are the best way to have fresh vegetables in a savoury combination. This colourful medley of different vegetables is healthy and tasty. The sauteed vegetable recipe uses the Chinese cooking technique of quick stir-frying ingredients in a hot wok or skillet and using very little oil. The stir-frying technique originated in China but now is widely used in Asia and the West too. S ... imple and easy to cook sauteed veggies can be made within a few minutes and made with many variations to suit individual taste. Tender-crisp vegetables are good to eat and retain more nutrition than boiled vegetables. And as sauteed vegetable recipe uses minimal oil it has a low-fat content. Sauteed veggies make a delicious side dish for any dinner or lunch. It can be whipped up in a few minutes and can be served with plain rice, jeera rice, noodles and pasta. It is good for kids who don’t want to eat raw vegetables. By sautéing the vegetables, one can feed them lots of vegetables to make a balanced meal. Sauteed vegetable dish is full of protein, vitamins, minerals, fibres and phytochemicals with low-fat content. Eating vegetables helps in boosting immunity, fending off free radicals and works for good overall health. Health-conscious people can add sauteed vegetables for weight loss. One has the freedom to add or replace any vegetables and add different seasonings, sauces and seeds to make it tasty and nutritious. Other variations to the meal can be made by adding in chunks of paneer, tofu, boiled egg, or chicken. Many varieties of vegetables can also be added like asparagus, celery, bean sprouts, tomatoes, onion, etc.

Ingredients

Dry Grocery

Sesame White (til)

0.25 teaspoons

Pumpkin Seed

0.25 teaspoons

Sunflower Seeds

0.25 teaspoons

Peanut (with Skin)

0.5 teaspoons

Refined Oil

0.5 teaspoons

Light Soy Sauce

0.5 teaspoons

Salt

1 pinch

Sesame Oil

0.5 teaspoons

Fruits & Vegetables

Bok Choy

11 units

Haricot Bean

10 units

Carrot-regular

0.25 unit

Ginger

1 small piece

Other

Garlic

1 piece

Pepper

1 pinch

Directions

In a heavy pan toast Sesame Seeds, Pumpkin Seeds, Sunflower Seeds and Peanuts.

Set aside for cooling.

Cut Pokchoy, Haricot Beans, Carrot into diamonds and blanch.

Heat Oil in a pan and saute minced Ginger and Garlic.

Add the blanched veggies and saute.

Add Soy Sauce, Salt and Pepper.

Take off from the heat and add Garnish Mix and Sesame Oil.

Tips to make sautéed vegetables:

Cooking sautéed vegetables is easy. Use these tips to make a quick and tasty sautéed vegetable dish. ● Use fresh vegetables and sauté them as soon as they are cut. ● Blanch the vegetables which are hard to cook like carrot and beans for a few minutes. These too can be stored and used when cooking. ● Don’t peel the vegetables if the peel is edible. Most nutrients are found in the peel. ● Cut vegetables in similar sizes for easy and even cooking. ● Cut the vegetables in large chunks to retain nutrients. ● Prepare the sauce in advance and freeze it for later use. ● For a better flavourful taste, buy the “baby version” of all the vegetables. ● Vegetable or chicken broth can also be used instead of the sauce. ● To get the tangy taste, add some lemon juice or vinegar. ● Cook only for a short time. Just till vegetables are tender to retain the nutrition. ● Add herbs (preferably fresh) for added health benefits and aroma. Learn how to make sauteed vegetable from this simple sautéed vegetable recipe and enjoy the health benefits of this delicious dish.

Success!

We hope you had fun making it! Enjoy the meal.

Sauteed Vegetable: What Does It Mean?

Before jumping to anything else, let’s talk about the basics, i.e., sauteed vegetables meaning. To sauté some food means to cook it over high heat with the help of oil or butter. In a sauteed vegetable recipe, you have to evenly slice the vegetables and then cook them quickly over high heat. This will make the outer layer brown but will keep the inside of the vegetables flavourful. Opposite to the sauteed vegetable recipe, if you try to cook some vegetables over low heat or by adding too much oil, you will find that the resulting food will not taste that good. To make them appealing and tasty, you have to cook them quickly using a minimum amount of oil that can prevent vegetables from sticking.

Facts About Ingredients

Want to add some extra nutrition to your meals? Sauteed vegetables are the fastest way to make your meal healthier. Yes, you can add some pre-cut carrot and celery sticks to any dish but that won’t give you the taste that sauteed vegetables can. Although this sauteed vegetables recipe includes many ingredients like sesame white, refined oil, light soy sauce, etc., the main nutrition comes from the vegetables. Bok Choy: Bok choy is a staple used in Asian cooking. Sometimes it is confused with Napa cabbage. It is a round-leafed vegetable that contains a lot of vitamins A and C. Thanks to this nutrition, Bok Choy has travelled from China and India to almost all of the western countries like America and Canada. Haricot Bean: If you or someone you love is having fibre, B vitamins, or minerals deficiency, haricot beans should be your go-to food. It is because of its high nutrition that consuming haricot beans on a regular basis can even reduce the symptoms of metabolic syndrome. Some studies show that consuming haricot beans can increase levels of healthy HDL cholesterol. Regular Carrot: Now comes the turn of carrot. This is a type of vegetable that is high in nutrition but low in calories. In fact, a medium-sized carrot contains 6 gm carbs and 2 gm fibre. Consuming only a single carrot in a day will give your 200% of your daily requirement of vitamin A. The colour of carrot, deep orange, actually comes from its beta-carotene content. Ginger: Sometimes considered as a herb or spice, ginger is actually a vegetable. Not only does it add delicious flavours to different foods, but it is also packed with nutrients. It contains a number of minerals and vitamins. The spices used in this sauteed veggies recipe have antioxidant properties. This means that they are not just there to add taste, but they are also beneficial for our health. Thanks to its nutrition, dieticians consider sauteed vegetables healthy. In fact, some dieticians suggest people consuming sauteed vegetables recipe for weight loss. Since our recipe uses ingredients with the least number of calories, you can have sauteed vegetables for weight loss.

Tips:

The best part of the sauteed vegetable is that you can have it any time. It is not necessary to have it only during lunch or dinner. You can even have it as a side dish. People who deem it tasty even have this dish as a snack. Vegetables, which are so often imagined as the polar opposite of snacks, become so tasty with this recipe that even children like to have green veggies. Here are some tips that will make the dish even tastier: If you are sauteing many types of vegetables, make sure that you cook each type of vegetable separately. With this, you ensure that neither of the vegetables is undercooked or overcooked. Thin vegetables like asparagus take less time than vegetables like red peppers. Ensure that the oil is hot before you add the vegetables. This tip is not just for sauteed vegetables recipes but for all recipes. Add ingredients only when the oil starts to shimmer. If you want to cook vegetables really quick, start using a microwave in tandem with sauteing. Take the examples of brussels sprouts. If you sauté this vegetable alone, it will take a long time to perfectly cook. If you try to sauté it quicker, it will not become tender enough. For an optimal level of tenderness and time, always use a microwave in tandem with sauteing to make sauteed vegetables. You can save your preparation time for sauteed veggies by using frozen vegetables. The best part is that you don’t even have to change the recipe. Just replace fresh vegetables with frozen ones and follow the same instructions for sauteed veggies.

Other Recipes to Try:

Liked sauteed mixed vegetables? Well, we have a suggestion for some recipes similar to the sauteed vegetables recipe. Just like sauteed veggies, these dishes are also full of nutrition and taste. Here is a small list of some dishes that you must try once you learn how to make sauteed vegetable: Mexican tossed vegetables: This dish uses the method of quick stir-fry. Usually, this method is used in making Chinese dishes. The benefit of quick stir-fry is that it will produce crisp vegetables. So, if you want to have tender vegetables, make sauteed vegetables. And if you want to have crisp vegetables for snacks, go for Mexican tossed vegetables. Refried beans: Contrary to the name, the beans are not actually fried two times in this dish. The name comes from the Spanish name “frijoles refritos'' which means “well-fried.” The dish can be used as a staple for accompanying many types of Mexican and Spanish dishes. If you have an Indian palate, you can try Kashmiri Rajma which tastes somewhat similar to refried beans. Guacamole: Guacamole is a natural gluten-free vegetarian dish that can be used as a dip. It is made by mixing ripe avocados with a number of other ingredients. Instead of buying unhealthy and extra spicy dips from the market, you can make this dip at your home with a very simple recipe. Tomato salsa: Tomato salsa is also used as a dip for nachos, chips, and a number of other similar snacks. Unlike guacamole, it has the tangy taste of tomato. For its taste, it is liked by children and people alike.