Teriyaki Vegetable Stir-Fry (Oil-Free!)
User Reviews
5
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Prep Time
25 mins
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Cook Time
15 mins
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Total Time
40 mins
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Servings
4
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Calories
217 kcal
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Course
Main Course
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Cuisine
Asian, Vegan, gluten-free
Teriyaki Vegetable Stir-Fry (Oil-Free!)
Description
Teriyaki Vegetable Stir-Fry (Oil-Free!) combines fresh, chopped vegetables such as broccoli florets, diced bell pepper, summer squash or zucchini, asparagus stems, and mushrooms with an optional addition of tempeh for protein. This recipe uses a homemade teriyaki sauce made from tamari or soy sauce, pure maple syrup or brown sugar, vegetable broth, rice vinegar, fresh garlic, grated ginger, and a thickener like cornstarch. Cooking proceeds by sautéing the vegetables in a small amount of water or broth to keep it oil-free, maintaining a tender-crisp texture. The tempeh is marinated in the sauce and added towards the end to absorb flavor and warm through.
The sauce's balance of salty tamari and sweet maple syrup complements the natural flavors of the vegetables, while fresh ginger and garlic provide aromatic depth. The stir-fry is finished with optional garnishes such as sesame seeds or nuts like cashews or peanuts, adding pleasant crunch and richness.
This dish pairs well with grains like brown rice, quinoa, or noodles, offering a wholesome dinner option without added oil. Including tempeh boosts protein, making it more filling. Variations can include other vegetables like sugar snap peas or bok choy according to preference.
For gluten-free preparation, tamari and gluten-free tempeh should be used. The recipe also suggests substituting tapioca starch for cornstarch as a thickener. Leftovers can be stored and reheated gently to maintain vegetable texture.
Ingredients
- 2 cups broccoli fresh 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)
- sesame seeds optional garnish
- cashews
- peanuts
- green onions
For the teriyaki sauce:
- 1/4 cup tamari (or soy sauce)
- 3 Tbsp. pure maple syrup (or 2.5 Tbsp. brown sugar)
- 1/3 cup vegetable broth or water
- 2 tsp. rice vinegar
- 1-2 cloves garlic minced
- 2 tsp. ginger, freshly grated
- 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 it 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
- Use tamari and gluten-free tempeh varieties to adapt this recipe for gluten-free diets.
- When omitting tempeh, simply skip the marinating step and cook vegetables as directed.
- Add a splash of water or vegetable broth during stir-frying if the pan begins to dry out or stick to ensure even cooking.
- Variations include incorporating other vegetables such as sugar snap peas, snow peas, baby bok choy, or carrots, keeping total fresh vegetables around 8-9 cups.
- Serve over brown rice, quinoa, or noodles, and garnish with toasted cashews or peanuts for added texture and flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 217 kcal
% Daily Value*
| Calories | 217kcal | 11% |
| Carbohydrates | 28g | 9% |
| Protein | 16g | 32% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 2g | 10% |
| Potassium | 791mg | 17% |
| Fiber | 4g | 16% |
| Sugar | 14g | 28% |
| Vitamin A | 1617IU | 32% |
| Vitamin C | 91mg | 101% |
| Calcium | 121mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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