Southwestern Sauté

Article written and reviewed by Jamie Koonce, DACM, L.Ac, Dipl.OM
Published November 28, 2018
bowl of vegetables

You don't need oil in order to cook your veggies!
This method of rapidly cooking vegetables in a little bit of water helps to preserve the flavor of your veggies and maximizes the nutritional value. And the best part? Dinner is ready in less than 10 minutes.
Recipe and photo by: Jose Tejero from ReversingT2D.com (@reversingt2d).

bowl of vegetables

Southwestern Sauté

You don't need oil in order to cook your veggies!
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 1
Calories 275 kcal


  • 1 cup corn
  • 1 large zucchini
  • 1/2 bunch of fresh asparagus spears
  • 1 large tomato
  • 4 cremini or button mushrooms
  • 1 handful of spinach
  • 1/2 lime (optional)
  • 1 pinch cilantro (optional)
  • sriracha sauce (optional)


  • Spiralize or slice the zucchini, and slice the mushrooms and tomato.
  • Place one handful of spinach on a plate with the sliced tomato.
  • Add a small amount of water to a sauté pan and sauté the zucchini, mushrooms, and asparagus on high heat for 1 - 2 minutes, or until tender.
  • Remove the zucchini, mushrooms, and asparagus from the sauté pan, and then sauté the corn.
  • Finally, place all ingredients onto the plate with the spinach and tomato.
  • Optional: Add a squeeze of lime juice and sriracha sauce to the veggies, and garnish with fresh cilantro.


Serving: 1gCalories: 275kcalCarbohydrates: 58gProtein: 16gFat: 3gFiber: 14g
Tried this recipe?Let us know how it was!

About the author 

Jamie Koonce, DACM, L.Ac, Dipl.OM

Jamie Koonce, DACM, L.Ac, Dipl.OM is the Digital Content Manager at Mastering Diabetes. She holds a Doctorate degree in Acupuncture & Chinese Medicine, a Bachelor of Arts degree in Biology & Anthropology from Hendrix College, and Certification in Plant-Based Nutrition through eCornell. Jamie has been enjoying a plant-based lifestyle since 1999. In addition to writing at Mastering Diabetes, she teaches continuing education courses to other health professionals on the science behind a low-fat, plant-based, whole-food lifestyle for specific medical conditions.