Sautéed vegetables are tender, colorful and full of flavor-- especially the ones you get in a restaurant. Making your own sautéed vegetables can be a bit tricky at first, but with practice you will soon master the art and make your own colorful and tender vegetables at home.
Sautéing is when you cook food over a high heat which evaporates the water and caramelizes the food making them savory on the outside but tender inside. You need to use some kind of oil or fat to sauté food, be sure to use a healthy oil such as extra virgin olive oil or coconut oil. You also need to prepare your vegetables by washing and drying them before sautéing them.
Vegetable pieces or slices are sautéed by tossing them in a pan. This tossing technique might be intimidating at first but you should master the technique in no time and tossing is much better than stirring when sautéing vegetables.
Vegetable Sauté
You Will Need:
* 6 Chopped mushrooms
* 1/2 Chopped zucchini
* 1/2 Chopped red bell pepper
* 1/2 Chopped yellow bell pepper
* 4 Chopped broccoli florets
* 1/2 Chopped summer squash
* 5ml Olive Oil
* 5ml Minced garlic
* 30ml Bragg's Liquid Aminos (or Soy sauce)
* 2.5ml Dried oregano
* 30ml Chicken or Vegetable stock
Heat the olive oil in a large sauté pan over high heat. Add the garlic to the olive oil and sauté for about 30 seconds (make sure not to burn the garlic as it will give a bitter taste to the vegetables). Add all the chopped vegetables to the garlic and allow them to cook until they start to wilt for about 2 minutes. Now add the soy sauce, stock and oregano and mix well with the vegetables. Cook the vegetables until they are just tender but still crispy on the inside, remove from the heat and serve. Be careful not to overcook your vegetables as they will become limp and tasteless.
Hints and Tips:
* When using an olive or vegetable oil for sautéing, choose one with a high smoke point.
* A pan with a heavy bottom allows for even heat distribution.
* Preferably choose a pan with sloping sides which will make the tossing of the vegetables easier.
* Do not add too many vegetables in the pan at the same time. If you have a lot of vegetables to sauté rather do it in two batches.
* Continuously move the vegetables around in the pan to ensure that they are all coated in oil.
* Hard vegetables like potatoes, carrots and broccoli will need to be blanched or steamed prior to being sautéed.
* When sautéing different kinds of vegetables start off with the hardest ones which will take the longest to sauté.
* Do not cut your vegetables too coarsely. Rather cut them into bite-sized pieces to make sautéing easier.
* Remember to heat the oil on a high heat to ensure that your vegetables cook before releasing too much moisture.
* Cook your vegetables until they are browned only, otherwise you will overcook them.
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