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Teriyaki Vegetable Stir-Fry (Oil-Free!)

A flavorful vegan stir-fry with a sweet & savory homemade teriyaki sauce! Easy to customize with your own favorite veggies.

Prep Time
25 mins
Cook Time
25 mins
Total Time
40 mins
Servings: 4
Calories: 217 kcal
Course: Main Course
Cuisine: Asian , Vegan , gluten-free

Ingredients

  • 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)
  • 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

    Cup of Yum
  1. If serving with rice, quinoa, or noodles, begin cooking that first so it's ready when the stir fry is done.
  2. Make the teriyaki sauce: In a small bowl, add all sauce ingredients and whisk to combine.
  3. 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.)
  4. Prepare your vegetables: Cut broccoli into florets. Dice bell pepper, squash, and asparagus into about 1" pieces. Slice mushrooms.
  5. 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.
  6. 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.)
  7. 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.
  8. Meanwhile, slice green onions. Add during the last couple minutes of cooking.
  9. Serve with desired rice, quinoa, noodles, or topped with sesame seeds, cashews/peanuts, etc.

Notes

  • *Thickener: If using tapioca starch in place of cornstarch to thicken, use 2 Tbsp. tapioca starch.
  • 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.
  • Pairing: Great served with brown rice, quinoa, noodles, and/or topped with cashews or peanuts.
  • Nutrition note: Estimated nutritional content includes the optional tempeh.

Nutrition Information

Calories 217kcal (11%) Carbohydrates 28g (9%) Protein 16g (32%) Fat 7g (11%) Saturated Fat 1g (5%) Polyunsaturated Fat 2g Monounsaturated Fat 2g Potassium 791mg (23%) Fiber 4g (16%) Sugar 14g (28%) Vitamin A 1617IU (32%) Vitamin C 91mg (101%) Calcium 121mg (12%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

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.