How to Spice Sauteed Vegetables

Adding spice to sauteed vegetables creates flavorful results.

Adding spice to sauteed vegetables can bring surprisingly flavorful results to the table. Just a couple extra ingredients will do the trick: a few dashes of salt and pepper, plus a squeeze of lemon, handful of fresh herbs or pinch of cumin will complement the veggies' natural flavors as they cook. Additionally, using a flavorful oil like extra virgin coconut oil in which to saute vegetables will set the stage for achieving bright flavors in this everyday dish.

Things You'll Need

• Vegetables
• Grapeseed, canola or extra virgin coconut oil
• Salt
• Black pepper
• Skillet or wok
• Wooden spoon or spatula
• Thyme (optional)
• Cumin (optional)
• Lemon (optional)

Instructions

1. Heat the oil and saute the most pungent ingredients, such as garlic and onions. These ingredients flavor the oil and in turn will flavor the rest of the vegetables when you add them. Move them around the pan for 1 to 2 minutes or until the onions soften and begin to turn translucent.

2. Add the cumin, thyme or other fresh herbs in with the next round of vegetables you add. Continue to add in the rest of the vegetables in the order you desire. Stir every 30 seconds or so.

3. Sprinkle salt and pepper to taste when the vegetables start to become tender.Continue to stir every 30 seconds or so, being careful so as not to let them get too soft.

4. Squeeze the lemon over the sauteed vegetables right before you take them off the heat. Stir, then turn off the heat. Your sauteed vegetables are now spiced and flavorful. Serve hot.

Tips & Warnings

• Use an oil that stands up to high heat, like canola, for the most health benefits.

• Add pepper at the same time as the thyme, cumin, or whatever spices you are using to kick up the heat of the dish.

• For those avoiding sodium, skip the salt and replace it with herbs or lemon. Citrus zest adds even more flavor than lemon alone.

• Sauteed vegetables go well with pasta, rice, fish or chicken.

• Add vegetables in carefully so as not to splash scalding oil on yourself.

References

• Cooks: Vegetable Saute (Light)
• WebMD: Best Ways to Cook Vegetables
• Gaiam: Kick up the Flavor on Vegetables