Heart-Healthy Sauteed Vegetables
Brighten up your plate and nourish your heart with this vibrant "Heart-Healthy Sautéed Vegetables" recipe! Featuring a colorful medley of nutrient-dense veggies—like broccoli, carrots, bell peppers, spinach, and onion—this easy-to-make dish is loaded with vitamins, antioxidants, and fiber to support your well-being. A splash of low-sodium soy sauce and fresh lemon juice adds zesty, savory flavors, while garlic and optional red pepper flakes bring a subtle kick. Perfectly sautéed in heart-friendly olive oil, this quick recipe comes together in just 25 minutes, making it an ideal choice for busy weeknights. Whether enjoyed as a wholesome side dish or atop whole grains and lean proteins, these sautéed vegetables are an easy, delicious way to embrace a heart-smart diet.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 whole Onion, medium, sliced
- 1 whole Red bell pepper, large, sliced
- 2 cups Broccoli florets
- 2 medium Carrots, sliced
- 3 cups Baby spinach
- 3 cloves Garlic, minced
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Red pepper flakes (optional)
Instructions
Heat the olive oil in a large non-stick skillet over medium heat.
Add the sliced onion and cook for 3-4 minutes, stirring occasionally, until it begins to soften.
Stir in the sliced red bell pepper and continue to sauté for another 2 minutes until the pepper starts to soften.
Add the broccoli florets and sliced carrots to the skillet. Cover and let steam for 3 minutes, stirring occasionally to ensure even cooking.
Uncover the skillet and add the minced garlic. Stir well and cook for an additional 1 minute.
Add the baby spinach in batches, allowing each batch to wilt slightly before adding more.
Once all the spinach is wilted, stir in the low-sodium soy sauce and fresh lemon juice.
Add ground black pepper and red pepper flakes (if using) to taste, stirring everything to combine well.
Cook for another minute to let the flavors meld together.
Serve warm as a side dish or as a topping for whole grains or lean proteins.
Nutrition Facts
Calories |
501 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1216 mg | 53% | |
| Total Carbohydrate | 52.9 g | 19% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 21.1 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 268 mg | 21% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 828 mg | 18% | |
*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.
