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Sautéed summer vegetables… never again without a side dish ready in 4 minutes!

Summer vegetable stew

Summer vegetable sauté is a colourful, light and very tasty side dish and is also excellent for filling small sandwiches for an aperitif.

The hot season brings nutrient-rich vegetables and very important water to the table, which is used to give us energy, not make us feel dehydrated and weak during the hottest days and maintain the intake of a good level of daily liquids in the body . Delicious vegetables to eat raw or lightly blanched, as we recommend in this excellent sautéed summer vegetables to be prepared at the moment, in generous quantities and in a few minutes.

Summer vegetable stew
Summer vegetable stew

Preparation of summer vegetable sauté

  1. Start with the vegetable preparation phase: wash the vegetables and prepare the chopping board and knife. You need a sharp knife to clean the peppers. Remove the stalk from the peppers, cut them in half and remove all the seeds inside. Then peel the onion and start cutting all the vegetables.
  2. When you have finished you can move on to the cooking phase which involves simply blanching the summer vegetables which must remain crunchy for a taste but above all to ensure that they do not lose their precious nutritional characteristics: water, enzymes, fibres, vitamins and salts minerals and also a small amount of vegetable proteins.
  3. Take a large frying pan (it would be excellent to use a wok pan , the famous protagonist in Chinese cuisine) and pour a couple of tablespoons of extra virgin olive oil.
  4. Immediately add in the following order: the peppers, the onion and then the courgettes.
  5. Sauté the vegetables for a very short time ( maximum 4 minutes ) and over high heat to make an excellent summer vegetable sauté.
  6. Turn off the heat, season with salt and sprinkle with fresh basil roughly chopped by hand.

If you want to try another recipe that uses vegetables, you could try the classic vegetable caponata !


We recommend keeping this easy vegetable side dish in the fridge, for a maximum of 2-3 days , inside a special container with a lid. We do not recommend freezing in the freezer.

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