Heart-Healthy Sauteed Vegetables

Brighten your plate and fuel your body with these Heart-Healthy Sautéed Vegetables, a vibrant medley of nutrient-packed ingredients that's as delicious as it is wholesome. This quick and easy recipe features crisp broccoli, tender bell peppers, and earthy spinach, all brought to life with a zesty blend of garlic, low-sodium soy sauce, and a splash of fresh lemon juice. Lightly sautéed in heart-friendly olive oil, these veggies retain their natural flavors and crunch while being infused with a subtly tangy and savory kick. Ready in just 25 minutes, this dish is perfect as a flavorful side or a colorful topping for whole grains or lean proteins. Packed with antioxidant-rich vegetables and minimal sodium, it’s the ideal choice for those seeking a healthy, satisfying addition to their meals.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large non-stick skillet over medium heat.

Step 2

Add the sliced onion and cook for 3-4 minutes, stirring occasionally, until it begins to soften.

Step 3

Stir in the sliced red bell pepper and continue to sauté for another 2 minutes until the pepper starts to soften.

Step 4

Add the broccoli florets and sliced carrots to the skillet. Cover and let steam for 3 minutes, stirring occasionally to ensure even cooking.

Step 5

Uncover the skillet and add the minced garlic. Stir well and cook for an additional 1 minute.

Step 6

Add the baby spinach in batches, allowing each batch to wilt slightly before adding more.

Step 7

Once all the spinach is wilted, stir in the low-sodium soy sauce and fresh lemon juice.

Step 8

Add ground black pepper and red pepper flakes (if using) to taste, stirring everything to combine well.

Step 9

Cook for another minute to let the flavors meld together.

Step 10

Serve warm as a side dish or as a topping for whole grains or lean proteins.

Nutrition Facts

Serving size	737.3 grams (737.3g)

Amount per serving	% Daily Value*
Calories	501

Total Fat 28.90g	37%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1216mg	53%
Total Carbohydrate 52.90g	19%
Dietary Fiber 15.40g	55%
Total Sugars 21.10g
Protein 17.20g	34%

Vitamin D 0IU	0%
Calcium 268mg	21%
Iron 7mg	41%
Potassium 829mg	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.

Source of Calories

Fat: 48.1%

Protein: 12.7%

Carbs: 39.1%