How To Sauté Vegetables Like a Pro: Simple Tips That Work!
Sautéing vegetables is such a super quick, healthy and effective cooking method that enhances their natural flavors while maintaining a desirable color and crispy texture. It’s one of my easy techniques for making healthy breakfasts and brunch side dishes. Why is it healthy? Well, the cooking method involves cooking the vegetables over medium-high heat with a small amount of oil and lots of organic aromatics. There’s more nutrition retention everything cooks in the pan. Nothing gets thrown out. The oil basically ensures food doesn’t stick in the bottom of the pan and also even distribution of cooking for each vegetable.
Follow the tips below for a healthier and more wholesome you!
Choose wide flat-bottomed skillets/pans for even distribution of heat. If you don’t have a wide pan would be a good substitute.
Cut up your vegetables into uniform bite-size pieces. This ensures a more consistent cooking.
The fire must be medium-high heat for quick cooking. Too high and they’ll burn.
Aromatics which are excellent for sauteeing include ginger, salt and red onion. Chop up one clove of garlic, grate ginger, slice red onion and add these to the oil when starting. Cook these over medium heat to prevent burning.
Always saute the hardest / cruciferous vegetables first. Hard vegetables like carrots, bell pepper, the white bottom part of bok choy, cauliflower and brocolli take a longer time to slightly soften hence sauteeing them first is the wisest decision you can make.
Season with curry, rosemary, basil or thyme for incredible flavour!
Top the cruciferous veggies next with leafy greens like bok choy, amaranth or spinach.
Season lastly with low-sodium light soy sauce for the umani flavour, colour and aroma.
Lastly taste for salt and if low just add a pinch.
Once you mastered this technique, you’re well on your way to incorporating vegetables into a wide range of dishes for your healthy eating journey. Say goodbye to mushy vegetables and hello to flavourful, aromatic vegetables with a decadent bite!
