How to Sauté Vegetables

If you want to learn the best way to sauté vegetables, you’ve come to the right place! Sautéed vegetables are a healthy and easy way to incorporate more colors into your diet. The key to properly sautéing vegetables is cutting uniform sized pieces, giving them enough time to brown, and providing enough pan space to not steam. 

When learning how to sauté vegetables, think of the 3 F’s: fire, fat, food!

Heat your pan over medium to medium high heat, heat your oil – just enough to cover the bottom of the pan, and then add the food! This will prevent sticking and keep the vegetables from cooking in their own juices.

How long does it take to sauté veggies?

That depends! Hard vegetables such as sweet potatoes and carrots can take 10-15 minutes to cook. Medium-firm vegetables like onions and celery can take 6-8 minutes to cook. Soft vegetables such as snow peas, zucchini, and squash can  take 3-5 minutes to cook. And minced garlic cooks in less than 1 minute! Dice size also influences how quickly vegetables soften; smaller pieces yield faster cook times.

Here are some of the best vegetables to sauté:

  • Onions
  • Bell Peppers
  • Carrots
  • Garlic
  • Greens
  • Mushrooms
  • Sweet Potatoes
  • Zucchini
  • Squash

If sautéing more than one vegetable at a time, what vegetables do you sauté first? Start with the hardest vegetables first, such as sweet potatoes, carrots, or cauliflower. Onions also need quite a while to cook, whereas zucchini and squash need less time, and garlic needs even less. 

Next, check out this video on how to stir fry to make the best crisp vegetables with a flavorful sauce!

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