Flash in the Pan Veggie Medley
Bright, colorful, and bursting with flavor, the "Flash in the Pan Veggie Medley" is the ultimate quick and healthy side dish that’s as easy to make as it is delicious. Perfectly tender-crisp vegetables—like vibrant red bell peppers, zucchini, yellow squash, broccoli, and carrots—come together in just 20 minutes with the help of a hot skillet and a drizzle of olive oil. Infused with the bold flavors of garlic, soy sauce, and a splash of lemon juice, this dish delivers a savory and zesty punch that complements any meal. Garnished with fresh parsley, it’s both visually stunning and packed with nutrients. Whether served alongside grilled protein, over a bed of fluffy rice, or all on its own, this one-pan vegetable sauté makes a simple yet satisfying addition to your table. Vegan, gluten-free, and endlessly customizable, it’s the busy cook’s best friend!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced red bell pepper
- 1 medium, sliced into half-moons zucchini
- 1 medium, sliced into half-moons yellow squash
- 1 medium, julienned or thinly sliced carrot
- 1 cup broccoli florets
- 2 cloves, minced garlic
- 1 tablespoon soy sauce
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Heat a large, nonstick skillet over medium-high heat.
Add olive oil to the skillet and swirl to coat the bottom.
Once the oil is hot, add the diced red bell pepper, sliced zucchini, yellow squash, julienned carrot, and broccoli florets.
Sauté for 5-7 minutes, stirring frequently, until the vegetables are tender-crisp.
Add the minced garlic to the pan and cook for an additional 1 minute, stirring constantly to avoid burning.
Stir in the soy sauce, lemon juice, salt, and black pepper, mixing well to coat the vegetables evenly.
Remove the skillet from heat and sprinkle the chopped fresh parsley on top.
Serve immediately as a side dish or pair with rice, quinoa, or your choice of protein for a complete meal.
Nutrition Facts
Calories |
464 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3696 mg | 161% | |
| Total Carbohydrate | 43.1 g | 16% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 27.3 g | ||
| Protein | 11.0 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1430 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
