5 from 36 votes
Teriyaki Vegetable Stir-Fry (Oil-Free!)
This Teriyaki Vegetable Stir-Fry features a vibrant mix of broccoli, bell pepper, summer squash, asparagus, mushrooms, and optional tempeh, all cooked without oil. The vegetables are sautéed with water or broth and coated in a homemade teriyaki sauce made from tamari, maple syrup, and rice vinegar. The result is a savory, slightly sweet stir-fry with tender-crisp veggies complemented by the protein-rich tempeh when included. Toasted sesame seeds, cashews, or peanuts enhance the texture and flavor.
Prep Time
25 mins
Cook Time
15 mins
Total Time
40 mins
Servings:
4
Calories:
217 kcal
Course:
Main Course
Cuisine:
Asian, Vegan, gluten-free
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 217
% 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.