Mediterranean Sautéed Garlic Herb Vegetables

This Mediterranean-style sautéed vegetable dish is a colorful, nutrient-rich mix that highlights the natural sweetness of peppers, the earthy flavor of mushrooms, and the satisfying crunch of Brussels sprouts and broccolini. It’s seasoned with garlic, soy, and a touch of sriracha for mild heat, then finished with sesame oil for a nutty aroma. Served over brown rice, it’s wholesome, vibrant, and deeply satisfying—perfect for a quick lunch or a light dinner that tastes like it took all day to make.

Time

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 3–4

Ingredients

For the Vegetables:

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 bunch broccolini, trimmed and cut into bite-sized pieces

1 cup mushrooms, sliced (button or cremini)

1 cup Brussels sprouts, halved

1 small onion, sliced

3 cloves garlic, chopped

For the Sauce and Seasoning:

1 tbsp coconut oil

1 tbsp soy sauce (or tamari for gluten-free)

½ tsp bouillon (vegetable or chicken)

½ tsp everyday seasoning (or a blend of salt, pepper, paprika, and herbs)

1 tsp sesame oil

½ tsp sriracha (adjust to taste)

1 tsp sesame seeds (for garnish)

For Serving:

2 cups cooked brown rice

Instructions

Prepare the Ingredients
Wash and slice all the vegetables. Keep garlic and onions separate since they’ll go in first.

Heat the Pan
In a large skillet or wok, heat coconut oil over medium-high heat until shimmering.

Sauté the Aromatics
Add onions and chopped garlic. Stir for about 1 minute until fragrant and lightly golden.

Cook the Vegetables
Add Brussels sprouts and broccolini first. Sauté for 4–5 minutes, stirring often, until slightly tender.

Add Remaining Vegetables
Add mushrooms and bell peppers. Cook for another 4–5 minutes until the vegetables are crisp-tender.

Season and Sauce
Add soy sauce, bouillon, everyday seasoning, and sriracha. Stir well to coat everything evenly.

Finish with Sesame Oil
Drizzle in sesame oil and toss quickly. Remove from heat immediately to keep the flavor delicate.

Serve and Garnish
Spoon the vegetables over warm brown rice. Sprinkle with sesame seeds and serve hot.

Tips

Cut uniformly: Slice vegetables into similar sizes so they cook evenly.

Cook in layers: Hard vegetables like Brussels sprouts and broccolini need more time than peppers or mushrooms.

Don’t overcook: Keep the vegetables slightly crisp for texture and color.

Use high heat: This helps achieve caramelization without steaming the veggies.

Balance flavors: The mix of soy, sriracha, and sesame creates umami depth—adjust to your preference.

Finish off the heat: Sesame oil should always be added last to preserve its aroma.

Make it meal-ready: Add brown rice directly into the pan for a quick stir-fry bowl.

Use fresh garlic: Avoid garlic powder here; fresh garlic builds the foundation of flavor.

Variations

Mediterranean Fusion: Add cherry tomatoes, olives, and a drizzle of balsamic vinegar.

Spicy Kick: Increase sriracha or add red pepper flakes for extra heat.

Lemon-Herb Twist: Replace sesame oil with olive oil and finish with lemon zest and thyme.

Protein Boost: Add chickpeas, grilled chicken, or tofu for a complete meal.

Asian-Med Blend: Stir in a splash of rice vinegar and a sprinkle of toasted nori for a coastal vibe.

Cheesy Finish: Sprinkle with feta or Parmesan before serving.

Nutty Crunch: Add crushed almonds, pine nuts, or cashews.

Low-Carb Option: Serve over cauliflower rice or quinoa instead of brown rice.

Q&A

Q: Can I use frozen vegetables?
A: Yes, but thaw and pat dry first to prevent excess moisture in the pan.

Q: Can I make this without soy sauce?
A: Substitute coconut aminos or a mix of lemon juice and salt for a lighter flavor.

Q: What’s the best oil for sautéing?
A: Coconut oil adds a subtle sweetness, but olive or avocado oil works well too.

Q: How can I make it less spicy?
A: Skip the sriracha or replace it with a mild chili-garlic sauce.

Q: Can I prep it ahead?
A: Yes, store the cooked vegetables separately from the rice. Reheat together before serving.

Q: How do I get a nice sear?
A: Don’t stir constantly—let vegetables sit in the pan briefly to caramelize before tossing.

Q: Is this dish vegan?
A: Yes, as long as you use vegetable bouillon and soy sauce without animal products.

Nutrition

(Per Serving – Approx.)

Calories: 230 kcal

Protein: 6 g

Fat: 9 g

Carbohydrates: 31 g

Fiber: 5 g

Sodium: 410 mg

(Values vary depending on oil, sauce, and rice portions.)

Conclusion

This Mediterranean Sautéed Garlic Herb Vegetable dish is a quick, flavorful, and nourishing way to enjoy your daily vegetables. The combination of coconut oil, garlic, and soy creates a fragrant base, while sesame oil and sriracha add warmth and complexity. It’s a flexible recipe that works as a side or a main meal, perfect for busy weeknights or meal prep. Simple, vibrant, and loaded with flavor—this dish turns everyday vegetables into something special.