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Teriyaki Mushrooms with Snow Peas (Oil-Free!)
5 from 12 votes

Teriyaki Mushrooms with Snow Peas (Oil-Free!)

Teriyaki Mushrooms with Snow Peas is a sautéed vegetable dish featuring a mix of mushrooms and crisp snow peas in an oil-free teriyaki glaze made from tamari, maple syrup, rice vinegar, garlic, and fresh ginger thickened with cornstarch. The dish offers a flavorful, slightly sweet coating with tender-crisp vegetables, suitable as a side or light main when served with rice or noodles.

Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 5 side servings
Calories: 84 kcal
Course: Side Dish
Cuisine: Asian, Vegan, gluten-free

Ingredients

  • 1 lb. mushrooms I use shiitake, cremini, white button, fresh
  • 6 oz. snow peas
  • 3 green onions
  • sesame seeds optional, for garnish or serving
  • rice optional, for garnish or serving
For the teriyaki sauce:
  • 1/3 cup vegetable broth or water
  • 1/4 cup tamari
  • 3 Tbsp. pure maple syrup
  • 2 tsp. rice vinegar
  • 1-2 cloves garlic minced
  • 2 tsp. ginger, freshly grated
  • 1 Tbsp. cornstarch (or arrowroot, tapioca starch, etc.*)

Instructions

    Cup of Yum
  1. Make the teriyaki sauce: Combine all sauce ingredients in a small bowl and whisk to combine. Set aside.
  2. Prepare mushrooms & peas: Wash or wipe mushrooms clean. Cut mushrooms into roughly the same size. Trim ends from peas and remove any tough strings. Slice green onions.
  3. Cook: In a large non-stick skillet over medium-high heat, add mushrooms. (I use 1-2 Tbsp. water/broth for no-oil sauté method, adding more as needed.) Cook mushrooms for about 3 minutes. Then add snow peas and green onions. Stir and sauté for another 3-4 minutes until veggies are crisp-tender.
  4. Add the sauce: Give the teriyaki sauce another stir and carefully pour into skillet. Stir well to combine, and let simmer for 2-3 minutes or until sauce is thickened.
  5. Serve: Garnish with optional sesame seeds and serve warm.

Notes

  • Tapioca starch can replace cornstarch; use twice as much tapioca starch for the same thickening effect.
  • Any mushroom type or combination can be used, such as shiitake, cremini, white button, king oyster, or Portobello.
  • The recipe produces an extra-saucy dish; sauce quantity can be reduced if a lighter coat is preferred.
  • Teriyaki sauce can be prepared up to one day ahead and stored refrigerated until use.
  • This dish is excellent served alongside grains like brown rice, quinoa, or as part of noodle or rice bowls.

Nutrition Information

Calories 84kcal (4%) Carbohydrates 17g (6%) Protein 5g (10%) Fat 0.4g (1%) Saturated Fat 0.1g (1%) Polyunsaturated Fat 0.2g (1%) Monounsaturated Fat 0.01g (0%) Potassium 434mg (9%) Fiber 2g (8%) Sugar 11g (22%) Vitamin A 442IU (9%) Vitamin C 24mg (27%) Calcium 40mg (4%) Iron 2mg (11%)

Nutrition Facts

Serving: 5 side servings

Amount Per Serving

Calories 84

% Daily Value*

Calories 84kcal 4%
Carbohydrates 17g 6%
Protein 5g 10%
Fat 0.4g 1%
Saturated Fat 0.1g 1%
Polyunsaturated Fat 0.2g 1%
Monounsaturated Fat 0.01g 0%
Potassium 434mg 9%
Fiber 2g 8%
Sugar 11g 22%
Vitamin A 442IU 9%
Vitamin C 24mg 27%
Calcium 40mg 4%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.