You may wonder why you should bother to saute vegetable at all and not just throw them into the pot or dish you are preparing. The reason sauteing is beneficial is because it concentrates and enhances the flavor of the vegetables by evaporating and caramelizing them. You can saute in oil, butter, margarine or no-stick spray. The following is a link to show you how to saute, or view the same video below. If you are not able to toss the pan as he does you can use a l to toss the vegetables since it is preferable to toss rather than to stir them during the cooking process.