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.
- 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*)
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.
*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.
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