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Vegetable tempeh teriyaki stir fry in a bowl with brown rice

Teriyaki Vegetable Stir-Fry

A flavorful vegan stir-fry with sweet & savory homemade teriyaki sauce! Plus it is easy to customize with your own favorite veggies.
AuthorKaitlin - The Garden Grazer
Prep Time:25 mins
Cook Time:15 mins
Total Time:40 mins
CourseMain Dish
CuisineAsian-Inspired, Gluten-Free, Oil-Free, Vegan
Servings4

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

*If using tapioca starch in place of cornstarch to thicken, use 2 Tbsp. tapioca starch. (This works very well too.)
Made gluten-free with tamari and GF tempeh. (Some tempeh includes other grains such as barley, brown rice, millet, etc. so double check the ingredients if you desire gluten-free.)
Mix it up with your own favorite vegetables: sugar snap peas, onion, zucchini, green beans, carrot, celery, snow peas, bok choy, etc. would all do well here. If using your own mix, use a total of about 8-9 cups fresh chopped veggies.
Great served with brown rice, quinoa, noodles, and/or topped with cashews or peanuts.
Estimated nutritional content includes the tempeh.

Nutrition Per Serving (Estimate)

Calories: 217 kcal | Carbohydrates: 28 g | Protein: 16 g | Fat: 7 g | Saturated Fat: 1 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 2 g | Potassium: 791 mg | Fiber: 4 g | Sugar: 14 g | Vitamin A: 1617 IU | Vitamin C: 91 mg | Calcium: 121 mg | Iron: 3 mg