If you’re looking for a vibrant, nourishing dish that’s quick to prepare and bursting with flavor, look no further than this Teriyaki Vegetable Stir-Fry (Oil-Free!). Packed with a colorful variety of vegetables and a delightful homemade teriyaki sauce, this dish is not only healthy but also incredibly satisfying. Whether you’re a busy professional, a student, or simply someone who enjoys a good meal, this stir-fry checks all the boxes. Let’s dive into this delicious and wholesome recipe!

Reasons to Love Teriyaki Vegetable Stir-Fry (Oil-Free!)

There are countless reasons to adore this Teriyaki Vegetable Stir-Fry (Oil-Free!). Here are just a few:

Quick and Easy: This recipe comes together in about 30 minutes, making it perfect for weeknight dinners.
Customizable: Feel free to swap out vegetables based on what you have on hand or what’s in season.
Healthy and Nourishing: Packed with fiber, vitamins, and minerals, this dish supports a healthy lifestyle.
Flavorful: The homemade teriyaki sauce adds a delicious, sweet-savory flavor that elevates the vegetables.
Oil-Free: This dish is light and can fit into various dietary preferences without sacrificing taste.

Ingredient List

To make your Teriyaki Vegetable Stir-Fry (Oil-Free!), gather the following ingredients:

2 cups fresh broccoli florets
1 red bell pepper, sliced
1 yellow summer squash (or zucchini), sliced
4 oz. asparagus, woody stems removed and cut into 2-inch pieces
4 oz. mushrooms, sliced
3-4 green onions, chopped
8 oz. tempeh (optional), cubed
Optional garnish: sesame seeds, cashews, peanuts, green onions
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

Gear Checklist

Before you start cooking, gather your kitchen gear:

Wok or Large Skillet: Ideal for stir-frying and allowing even heat distribution.
Cutting Board and Knife: Essential for chopping vegetables and preparing tempeh.
Measuring Cups and Spoons: For accurate ingredient measurements.
Spatula or Wooden Spoon: To stir and toss the vegetables while cooking.
Bowl: To mix the teriyaki sauce.

Build Teriyaki Vegetable Stir-Fry (Oil-Free!) Step by Step

Step 1: Prepare the Sauce

In a medium bowl, whisk together the tamari, pure maple syrup, vegetable broth or water, rice vinegar, minced garlic, grated ginger, and cornstarch until smooth. Set aside.

Step 2: Prepare the Vegetables

Wash and chop all your vegetables. Cut the broccoli into florets, slice the red bell pepper and yellow squash, and chop the asparagus and mushrooms. Chop the green onions, keeping the white and green parts separate.

Step 3: Cook the Tempeh (if using)

If you’re adding tempeh, place it in the wok or skillet over medium heat. Stir-fry for about 5-7 minutes until golden brown. Remove from the pan and set aside.

Step 4: Stir-Fry the Vegetables

In the same wok or skillet, add the white parts of the green onions along with broccoli, red bell pepper, asparagus, yellow squash, and mushrooms. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.

Step 5: Add the Sauce

Pour the prepared teriyaki sauce over the stir-fried vegetables. Stir well to coat all the veggies evenly. Allow the sauce to simmer for about 2-3 minutes until it thickens slightly.

Step 6: Combine Tempeh and Serve

Return the cooked tempeh to the pan, mixing it well with the vegetables and sauce. Cook for an additional minute to heat through.

Step 7: Garnish and Enjoy

Serve your Teriyaki Vegetable Stir-Fry (Oil-Free!) hot, garnished with sesame seeds, cashews, peanuts, or extra green onions if desired.

Spring–Summer–Fall–Winter Ideas

This Teriyaki Vegetable Stir-Fry (Oil-Free!) is versatile and can be adjusted based on the season:

Spring: Add snap peas and carrots for a fresh crunch.
Summer: Incorporate bell peppers and zucchini for a light, colorful dish.
Fall: Try adding cubed butternut squash and kale for a heartier meal.
Winter: Use root vegetables like carrots and parsnips for added warmth and nutrition.

Frequent Missteps to Avoid

To ensure your Teriyaki Vegetable Stir-Fry (Oil-Free!) turns out perfectly, watch out for these common pitfalls:

Overcooking the vegetables: Aim for tender-crisp to retain their vibrant color and nutrients.
Not mixing the sauce well: Make sure to thoroughly combine the cornstarch to avoid clumps in the sauce.
Using too much heat: Medium heat is ideal for even cooking without burning the vegetables.
Forgetting to adjust flavor: Taste and adjust the sweetness or saltiness of the teriyaki sauce before serving.

How to Store & Reheat

If you have leftovers, here’s how to store and reheat your Teriyaki Vegetable Stir-Fry (Oil-Free!):

Store the stir-fry in an airtight container in the refrigerator for up to 3 days. To reheat, simply place it in a skillet over medium heat, stirring occasionally until warmed through. Alternatively, you can microwave it in a microwave-safe bowl for 1-2 minutes, stirring halfway through for even heating.

The Last Word

This Teriyaki Vegetable Stir-Fry (Oil-Free!) is a fantastic way to enjoy a healthy, delicious meal that doesn’t take much time to prepare. Its vibrant colors and tantalizing flavors will brighten up your dinner table and satisfy your taste buds. With simple ingredients and easy steps, this recipe is perfect for all skill levels in the kitchen. Whether you’re making it for family, friends, or just yourself, it’s sure to be a hit!

Indulge in the wholesome goodness of this oil-free stir-fry, and don’t forget to experiment with different vegetables and garnishes. Enjoy cooking, and happy eating!