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Home » Recipes » Main Dish

Teriyaki Vegetable Stir-Fry (Oil-Free!)

Dec 2, 2019 by Kaitlin · 16 Comments

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An easy vegan Teriyaki Vegetable Stir-Fry recipe with optional tempeh! It's tossed in a sweet and savory homemade teriyaki sauce. Plus you can personalize it with your own favorite veggies! (Vegan, gluten-free, oil-free.)

Bowl of vegan teriyaki vegetable stir fry garnished with sesame seeds

This flavorful teriyaki stir-fry (with optional tempeh) is such a satisfying meal that comes together fast & easy. So it's a great choice for busy weeknights!

We combine a colorful medley of fresh vegetables in a pan, then toss them with a sweet and savory Asian-inspired teriyaki sauce. (So good!)

Plus it only takes about 40 minutes to prepare, and is rich in plant-based protein, fiber, and other nutrients. Best of all you can customize it with your own favorite veggies!

Spoon lifting up vegan teriyaki sauce from a small glass jar

Ingredients for Teriyaki Stir-Fry

For the stir-fry portion, you'll toss together in a large skillet:

  • Fresh broccoli florets
  • Red bell pepper: Or other color like yellow or orange bell pepper.
  • Yellow summer squash: Or substitute zucchini.
  • Fresh asparagus
  • Mushrooms: Most often I use cremini, but any variety should work with this recipe such as white button, portobello, shiitake, etc.
  • Green onions (scallions)
  • Tempeh (optional): Some tempeh patties includes other grains, so if you need gluten-free, be sure yours is 100% soy (or gluten-free friendly). This is completely optional, so feel free to simply omit if you don't want to include it.

For the teriyaki sauce, you'll whisk together in a bowl or jar:

  • Tamari: Or substitute soy sauce or coconut aminos. I use tamari for gluten-free.
  • Brown sugar: Or pure maple syrup for a refined sugar-free option.
  • Vegetable broth: Be sure to use low sodium if desired.
  • Rice vinegar: I use unseasoned. (Seasoned rice vinegar contains added sugar and salt.)
  • Garlic cloves: I like the flavor of fresh garlic in this recipe, but you can substitute with dried garlic powder if needed.
  • Fresh ginger
  • Cornstarch: This is to help thicken the sauce, but you can substitute arrowroot powder instead if desired.
Triangles of tempeh marinating in teriyaki sauce in a bowl

Customizing

Vegetables: Add other veggies to the mixture such as carrots, snow peas, snap peas, bok choy, celery, etc. Simply use about 8 cups diced/chopped fresh veggies in place of the ones listed in the recipe. (Or even closer to 9-10 cups if not including the tempeh.)

Sesame oil: I prepare this recipe oil-free, but you could add up to 1 tablespoon toasted sesame oil to the pan before you sauté the veggies to add some extra flavor.

Vegetable stir fry cooking in a large skillet with wooden spatula

Serving

Pairing: Serve this stir fry as is, or paired with brown rice, quinoa, or noodles. It's also great with some Easy Baked Tofu.

Add nuts: Cashews or peanuts are also a wonderful addition before serving (especially if you are omitting the tempeh).

Garnish: I like to garnish my dish with sesame seeds before serving.

Storing

Store any leftovers in an airtight container in the fridge, then simply reheat in the microwave when ready to enjoy. I find the leftovers keep for about 3-4 days.

Vegetable tempeh teriyaki stir fry in a bowl with brown rice

For more inspiration, also browse all vegan Asian-inspired recipes.

Vegetable tempeh teriyaki stir fry in a bowl with brown rice

Teriyaki Vegetable Stir-Fry (Oil-Free!)

A flavorful vegan stir-fry with a sweet & savory homemade teriyaki sauce! Easy to customize with your own favorite veggies.
5 from 13 votes
Print Recipe Pin Recipe Comment
Prep Time: 25 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 40 minutes minutes
Author: Kaitlin - The Garden Grazer
Course: Main Dish
Cuisine: Asian-Inspired, Gluten-Free, Oil-Free, Vegan
Servings: 4

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
  • 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)
  • 3 Tbsp. pure maple syrup
  • 1/3 cup vegetable broth or water
  • 2 tsp. rice vinegar
  • 1-2 cloves garlic, minced
  • 2 tsp. ginger, freshly grated
  • 1 Tbsp. cornstarch*

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 it 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 medium-high heat, add 1/4 cup water or vegetable broth. (For no-oil stir fry method.) When hot, carefully add broccoli and mushrooms. Sauté for 3 minutes.
  • Add bell pepper, squash, and asparagus. Stir and sauté 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

*Thickener: Or swap in arrowroot powder or tapioca starch. (If using tapioca starch in place of cornstarch, use 2 Tbsp. tapioca starch.)
Gluten-free option: Use tamari and GF tempeh. (Some tempeh includes other grains such as barley, brown rice, millet, etc. so double check the ingredients for gluten-free.)
Variations: Add sugar snap peas, onion, zucchini, green beans, carrot, celery, snow peas, baby bok choy, etc. If using your own veggie mix, use a total of about 8-9 cups fresh chopped vegetables.
Pairing: Great served with brown rice, quinoa, noodles, and/or topped with cashews or peanuts.
Nutrition note: Estimated nutritional content includes the optional tempeh.

Nutrition Per Serving (Estimate)

Nutrition Facts
Teriyaki Vegetable Stir-Fry (Oil-Free!)
Amount per Serving
Calories
217
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
2
g
Potassium
 
791
mg
23
%
Carbohydrates
 
28
g
9
%
Fiber
 
4
g
17
%
Sugar
 
14
g
16
%
Protein
 
16
g
32
%
Vitamin A
 
1617
IU
32
%
Vitamin C
 
91
mg
110
%
Calcium
 
121
mg
12
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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If you're enjoying this vegan Teriyaki Tempeh Vegetable Stir Fry recipe, also check out:

  • Teriyaki Noodles with Vegetables
  • Teriyaki Baked Tofu
  • Broccoli Cashew Stir Fry

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Comments

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    Recipe Rating:




  1. Merle Robles Malan says

    May 28, 2025 at 8:07 am

    5 stars
    Taste really good even without tempeh.

    Reply
    • Kaitlin says

      May 28, 2025 at 9:21 am

      So great to hear you enjoyed it - thanks for sharing!

      Reply
  2. Dnise says

    March 19, 2025 at 8:10 pm

    5 stars
    This was excellent! I added baby bok choy and water chestnuts.

    Reply
    • Kaitlin says

      March 20, 2025 at 12:10 pm

      Wonderful additions! So glad you enjoyed it and thanks for reporting back - it's appreciated!

      Reply
  3. Treena says

    June 09, 2024 at 1:00 pm

    5 stars
    Oh yum, absolutely delicious and so easy to make!! This was enough for 3 large meals for myself.

    Reply
    • Kaitlin says

      June 11, 2024 at 7:37 am

      Hello, Treena! That's fantastic - so thrilled to hear you enjoyed this recipe. I appreciate you coming back to share your kind and thoughtful feedback. Thank you!

      Reply
  4. Anita says

    January 19, 2022 at 11:39 pm

    5 stars
    Fab recipe, can you store the sauce?

    Reply
    • Kaitlin says

      January 20, 2022 at 7:51 am

      Glad you enjoyed, Anita! And yes, simply let the sauce cool, then store it in an airtight container in the refrigerator. (We find it keeps for about 5 days or so.)

      Reply
  5. AJ says

    March 09, 2021 at 7:54 pm

    5 stars
    Tried this tonight as I’m in the process of cutting meat out of my diet. I was definitely impressed, and will be adding to the list of meals.

    Reply
    • Kaitlin says

      March 31, 2021 at 9:04 am

      So great to hear, AJ!

      Reply
  6. Anna says

    December 29, 2019 at 2:09 am

    5 stars
    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!

    Reply
    • Kaitlin says

      January 21, 2020 at 9:57 am

      Hello, Anna! Thrilled to hear you're enjoying the recipes, and thanks for the kind words. Wishing you a wonderful new year!

      Reply
  7. Jen says

    December 10, 2019 at 12:18 pm

    5 stars
    I made this last night. It was absolutely amazing! One of the best I’ve ever had.

    Reply
    • Kaitlin says

      December 16, 2019 at 10:29 am

      Aww, so great to hear you gave it a try and enjoyed, Jen! Thanks so much for the feedback - it's very appreciated!

      Reply
  8. Melissa says

    December 02, 2019 at 8:34 pm

    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!

    Reply
    • Kaitlin says

      December 03, 2019 at 7:30 am

      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.

      Reply

Hello, I'm Kaitlin!
I live in Montana and share vegan recipes that are easy and healthy. About Me →

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