Vegetable-loaded Teriyaki Stir Fry made with a sweet & savory homemade teriyaki sauce. Includes optional tempeh protein addition, plus it’s super easy to personalize with your own favorite veggies! (Vegan, gluten-free, oil-free)
This Teriyaki Stir Fry is a deliciously satisfying vegan weeknight meal that only takes about 40 minutes to make! It has a medley of fresh vegetables all tossed in a sweet & savory homemade teriyaki sauce. Plus it’s oil-free and a great change of pace from another one of our stir fry favorites – Broccoli Cashew Stir Fry!
How to Marinate Tempeh
Tempeh is completely optional in this dish, but it’s a great protein boost and super easy to prepare and marinate. Simply make a batch of Easy Homemade Teriyaki Sauce, cut the tempeh into bite-sized pieces, and combine them in a bowl. Stir to coat the tempeh, then set aside to marinate while you prepare the rest of the vegetables. (If not using tempeh, simply omit and prepare the sauce as usual.)
How To Make Your Own Teriyaki Stir Fry
This recipe is super versatile with your own favorite veggies. Simply use about 8 cups diced/chopped fresh veggies in place of the ones listed in the recipe below. (Or closer to 9-10 cups if not including the tempeh.) Plus you can serve this stir fry as is, or paired with brown rice, quinoa, noodles, or even some Savory Baked Tofu. Cashews or peanuts are also a wonderful addition before serving (especially if you omit the tempeh!) Hope you enjoy as much as we do.
PS – come join The Garden Grazer on Instagram and share a photo if you make or adapt this! I love seeing your beautiful recreations. (Also please leave a review & star rating below if you give it a try – your feedback is always very appreciated. Thank you!)
Teriyaki Vegetable Stir Fry (Oil-Free)
Ingredients
- 2 cups fresh broccoli florets
- 1 red bell pepper
- 1 yellow summer squash (or zucchini)
- 4 oz. asparagus (woody stems removed)
- 4 oz. mushrooms (about 1 1/2 cups)
- 3-4 green onions
- 8 oz. tempeh (optional)
- Optional garnish: sesame seeds, cashews, peanuts, green onions
For the Teriyaki Sauce:
- 1/4 cup tamari (or soy sauce, coconut aminos)
- 2 1/2 Tbsp. brown sugar (or 3 Tbsp. maple syrup)
- 1/3 cup vegetable broth or water
- 2 tsp. rice vinegar
- 1-2 cloves garlic, minced
- 2 tsp. ginger, freshly grated (I peel my ginger)
- 1 Tbsp. cornstarch (or arrowroot or other thickener*)
Instructions
- If serving with rice, quinoa, or noodles, begin cooking that first so it's ready when the stir fry is done.
- Make the teriyaki sauce: in a small bowl, add all sauce ingredients and whisk to combine.
- Tempeh option: if using tempeh, cut into bite-sized pieces and add to bowl with teriyaki sauce. Toss well to coat and set aside to marinate. (Simply omit this step if not using tempeh.)
- Prepare your vegetables: cut broccoli into florets. Dice bell pepper, squash, and asparagus into about 1" pieces. Slice mushrooms.
- In a large skillet/wok over med-high heat, add 1/4 cup water or vegetable broth. (For no-oil stir fry method.) When hot, carefully add broccoli and mushrooms. Saute for 3 minutes.
- Add bell pepper, squash, and asparagus. Stir and saute 4-5 more minutes. (Add a splash more water/broth if the pan dries out and starts sticking.)
- Reduce heat to medium-low. Gently stir the tempeh in teriyaki sauce and add to skillet. Stir well to combine and heat for 5 minutes or until sauce has thickened and veggies are desired tenderness.
- Meanwhile, slice green onions. Add during the last couple minutes of cooking.
- Serve with desired rice, quinoa, noodles, or topped with sesame seeds, cashews/peanuts, etc.
Notes
Nutrition Per Serving (estimate)
Enjoying this Teriyaki Stir Fry? Feel free to also check out these Teriyaki Noodles with Vegetables!
Hi,
This looks wonderful and I already have many of the ingredients, including some local tempeh I’m excited to try. I am wondering if you can specify more about the yellow winter squash.
Thanks!
Melissa
Hi Melissa! I love that you have local tempeh!! And excellent question about the yellow squash – I meant to label it as “yellow summer squash” and just corrected it (thank you very much for catching that!) Yellow summer squash looks like a yellow zucchini with the same shape and soft, tender flesh. (As opposed to winter squashes which are usually the hard-shelled squashes like butternut, acorn squash, etc.) You’ll want the softer summer squash for this recipe or zucchini would be a great substitute. Hope you enjoy it if you give it at try! Wishing you a beautiful week! -Kaitlin
I made this last night. It was absolutely amazing!!!!!one of the best I’ve ever had.
YAY Jen!! So fun to hear you gave it a try and enjoyed 🙂 Thanks so much for the super sweet feedback (and for leaving a recipe rating) – very appreciated! Wishing you a beautiful week!! -Kaitlin
Oh, I do adore teriyaki vegetable stir fry with rice or noodles. It was one of the first dishes I cooked being a vegan. This is amazing! I made it many times and it never bothered me. This recipe is a real catch for vegans and vegetarians.
I would like to thank you for your blog and for those recipes. You help people become better, it’s invaluable!
By the way, I’d like to admit that vegan food can be really tasty if done well. I used to be skeptical about it nearly 2 years ago, to be honest, In addition, It’s not so easy to give up your habits, no matter what people say… I made several attempts but, in the end, I went back to meat 🙁 Today I come across wonderful blogs (such as yours) and see that vegan dishes aren’t worse! I’m happy that I became more concerned about the planet and animals. That’s the reason why I become more interested in a plant-based diet and strive to live a cruelty-free lifestyle. Yeah, it’s a challenge but advantages to health, our planet, and, of course, animals are worth it!
Hi Anna! Thrilled to hear you’re enjoying the recipes 🙂 Wishing you a wonderful new year!