Spinach, Pepper, and Mushroom Sauté

A quick and nutritious side of greens, crunchy peppers, sweet onions, and chewy mushrooms. It’s also low in sodium and absolutely tasty!

saturated fats 1g, polyunsaturated fats 1g, monounsaturated fats 3g, sodium 106mg, potassium 440mg, fiber 3g

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Vegetables are a good source of potassium, which is why adding them to your meals is essential for improving your heart health. Learning how to sauté gives you the freedom to easily cook veggies for a side. While I picked a combination of spinach, red bell peppers, mushrooms, and onions, you can adapt this recipe with whatever vegetables you have on-hand.

I love spinach and usually sauté it with olive oil and minced garlic for a quick veggie boost. I decided to switch it a up a bit and add a few extras.

I sliced up some baby bella mushrooms, red bell peppers, and onions. Cook the onions until they caramelize. It will add a natural sweetness to the dish. The red peppers give it a splash of color and sweet crunch, and the mushrooms provide some umami and a chewy bite.

Serve it with your favorite lean protein and whole grains. Happy cooking!

Pepper, Spinach, and Mushroom Saute - Picture

Spinach, Pepper, and Mushroom Sauté

A quick and nutritious side of greens, crunchy peppers, sweet onions, and chewy mushrooms. It's also low in sodium and absolutely tasty!
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Side Dish
Cuisine American
Servings 4 servings
Calories 75 kcal


  • skillet
  • measuring cups
  • measuring spoons
  • cutting board
  • kitchen knife


  • 1 Tbsp avocado oil
  • 1 cup yellow onion sliced
  • 2 garlic cloves minced
  • 2 cups baby bella mushrooms sliced
  • ¼ tsp black pepper
  • 1 large red bell pepper cut into strips, then halved
  • tsp salt
  • ¼ tsp red pepper flakes
  • 4 cups spinach
  • ½ lemon cut into wedges (optional)


  • Preheat the pan to just over medium heat.
  • While you wait for the pan to heat up, prep the onions and veggies and measure out the seasonings. Set aside.
  • Add the avocado oil to the pan, then add the onions. Let it cook for two minutes while stirring occasionally.
  • Stir in the minced garlic and cook for another minute.
  • Add the mushrooms and black pepper, cook for about eight minutes. Allow the mushrooms to soften and for the onions to caramelize.
  • Add the bell peppers, salt, and red pepper flakes. Let it cook for about 3-4 minutes.
  • Stir in the spinach and let it cook for two minutes. Keep an eye on it since spinach cooks really fast.
  • Serve with an optional squeeze of lemon.
  • Enjoy!


Try the sauteed veggies with roasted salmon! Check out the Spice-Rubbed Roasted Salmon recipe.
Keyword healthy side dish, heart-healthy recipes, low-sodium recipes, low-sodium side dish, recipes with baby bella mushrooms, sauteed vegetables

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