Teriyaki Vegetable Stir-Fry (Easy!)
This easy Teriyaki Stir-Fry is packed with colorful vegetables and tossed in a sweet & savory sauce. Add the tempeh for plant-based protein or swap in your own favorite veggies for a flexible weeknight dinner!
Servings: 4
Ingredients
- 2 cups fresh broccoli florets
- 4 oz. mushrooms
- 4 oz. asparagus (woody stems removed)
- 1 red bell pepper
- 1 yellow summer squash
- 3-4 green onions
- 8 oz. tempeh (optional)
- Optional garnish: sesame seeds, red pepper flakes, cashews, peanuts, etc.
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
- Grains or noodles: If serving with rice, quinoa, or noodles, begin cooking that first so it's ready when the stir fry is finished.
- Make teriyaki sauce: In a small bowl, add all sauce ingredients and whisk to combine.
- Tempeh option: If using the tempeh, chop into bite-sized pieces and add to the teriyaki sauce. Toss well to coat and set aside to marinate. (Simply omit this step if not using tempeh.)
- Prepare vegetables: Cut the broccoli into small florets. Slice the mushrooms (wiped clean). Cut the asparagus into about 1" pieces, woody stems removed. Dice the bell pepper and summer squash into bite-sized pieces. Slice the green onions.
- Begin cooking: In a large skillet or wok over medium-high heat, add 1/4 cup water or vegetable broth. (I use this for no-oil stir-fry method.) When hot, carefully add the broccoli and mushrooms. Sauté for 3 minutes.
- Continue cooking: Add the asparagus, bell pepper, and summer squash. Stir and sauté 4-5 more minutes. (Add a splash more water/broth if the pan dries out and starts sticking.)
- Add sauce: Reduce the heat to medium-low. Add the green onions. Then gently re-stir the teriyaki sauce and tempeh mixture. Add to skillet. Stir well to combine and heat for 5 minutes or until sauce slightly thickens and veggies are desired tenderness.
- Serve: Spoon this stir-fry over cooked rice, quinoa, or noodles if you wish. Then garnish with sesame seeds, red pepper flakes, cashews, peanuts, etc.
Notes
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.
Nutrition note: Estimated nutritional content includes the optional 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
