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    Home » Recipes » Recipe

    Teriyaki Vegetable Stir-Fry (Oil-Free)

    Dec 2, 2019 by Kaitlin

    Easy vegan Teriyaki Stir-Fry with vegetables and optional tempeh protein addition. Tossed in a sweet and savory homemade teriyaki sauce. Plus it is simple to personalize with your own favorite veggies!

    Bowl of vegan teriyaki vegetable stir fry garnished with sesame seeds

    This Teriyaki Stir-Fry (with optional tempeh) is a satisfying lunch, dinner, or meal prep.

    We simply combine fresh vegetables in pan, then toss it with a sweet and savory Asian-inspired teriyaki sauce.

    It only takes about 40 minutes to make, and it's high in plant-based protein and fiber.

    It's a great change of pace from one of our other favorites: Broccoli Cashew Stir Fry!

    Glass jar with homemade teriyaki sauce and spoon

    Ingredients for Teriyaki Stir-Fry

    For the stir-fry portion you will 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).

    For the teriyaki sauce you will 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.
    • 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: Use as much or as little as you prefer.
    • Cornstarch: This is used to thicken the sauce.
    Triangles of tempeh marinating in teriyaki sauce in a bowl

    Customizing

    This recipe is very versatile so change it up how you see fit. A few ideas include:

    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 easily add up to 1 tablespoon toasted sesame oil to the pan before you sauté the veggies. This adds some extra flavor.

    No tempeh? Feel free to omit the tempeh and simply prepare the sauce as usual.

    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. We 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

    A flavorful vegan stir-fry with a sweet + savory homemade teriyaki sauce! Easy to customize with your own favorite veggies.
    5 from 10 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 25 minutes
    Cook Time: 15 minutes
    Total Time: 40 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 (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 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: If using tapioca starch in place of cornstarch to thicken, 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 tempeh.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Teriyaki Vegetable Stir-Fry
    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.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this vegan Teriyaki Tempeh and Vegetable Stir Fry, also check out:

    • Teriyaki Noodles with Vegetables
    • Teriyaki Baked Tofu

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

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    Reader Interactions

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      Recipe Rating:




    1. Anita

      January 19, 2022 at 11:39 pm

      5 stars
      Fab recipe, can you store the sauce? Xx

      Reply
      • Kaitlin

        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
    2. AJ

      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 McGinn

        March 31, 2021 at 9:04 am

        So great to hear, AJ!

        Reply
    3. Anna

      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 McGinn

        January 21, 2020 at 9:57 am

        Hi Anna! Thrilled to hear you're enjoying the recipes. Wishing you a wonderful new year!

        Reply
    4. Jen

      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 McGinn

        December 16, 2019 at 10:29 am

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

        Reply
    5. Melissa

      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 McGinn

        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

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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