This Teriyaki Stir Fry Vegetables Recipe is better than take out in every way—tasty, budget friendly, healthy and ready in under 30 minutes. These Vegan Stir Fry Veggies with Teriyaki Sauce are so easy to make, super delicious and perfect for a weeknight meal of flavorful side dish.
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Why you’ll love this Easy Stir Fry
- A fabulously easy plan when you have no plan and someone asks what’s for dinner tonight!
- Use fresh vegetables or frozen veggies.
- Stir fry veggies works with YOUR favorite vegetables.
- Teriyaki vegetables are delicious and satisfying.
- Ready in under 30 minutes.
- Making your own homemade teriyaki sauce lets you control the ingredients.
- Amazing quick dinner…perfect for busy weeknights.
Vegan Teriyaki Sauce Ingredients
Compared to store-bought teriyaki sauce, this is less expensive, more delicious and healthier.
- Tamari: A gluten-free option for soy sauce. Look for a reduced sodium variety.
- Rice vinegar: Unsweetened rice wine vinegar balances the flavors of this homemade sauce. Substitute with white vinegar, white wine vinegar or lemon juice.
- Maple syrup: A healthier alternative to brown sugar that’s found in most stir fry recipes.
- Arrowroot powder: One of the best ways to thicken a sauce, instead of using corn starch.
- Red pepper flakes: A great addition if you like just a bit of spice. For a stronger spice, also use a squirt of sriracha.
Are Fresh or Frozen Vegetables Better?
The beauty of the stir fry is that you can use fresh or frozen veggies. Seriously, a bag of frozen veggies (where the veggies themselves are the only ingredients) that have been flash frozen at the peak of their ripeness can often be fresher and more nutritious than actual fresh veggies. I know not everybody has the schedule flexibility to make it to the store mid-week to fill in with fresh produce. You can still include a simple teriyaki stir fry on your meal plan by having a medley of veggies in your freezer. They come in many assortments, and are so convenient…a great way to get dinner on the table any night.
Vegetable Stir Fry Ingredients
- Vegetables: You’ll need a total of 5 cups of vegetables. I used broccoli, bok choy, shitake mushrooms, snow peas, red bell pepper, zucchini, Brussels sprouts and carrots. Snap peas, green beans, cauliflower are also great options. Use a combination of harder vegetables with soft ones.
- Edamame: Shelled edamame add some extra protein and they can be added straight from the freezer.
- Scallions: Substitute the green onions with red onion, leeks or spring onions.
- Garlic: If you don’t have fresh garlic, use garlic powder, but not garlic salt.
- Ginger: Nothing beats grated fresh ginger for flavor.
- Oil: I used toasted sesame oil, I like the flavor. If you don’t, you can use regular sesame oil, avocado oil or a combination of one of those plus olive oil.
- For an oil-free stir fry, use vegetable broth.
- Optional: Sprinkle the finished teriyaki vegetable stir fry with sesame seeds, additional sliced scallions and a sprinkle of crushed red pepper. Toss in some bean sprouts.
How to Stir Fry Vegetables
Make sure your fresh vegetables are all chopped and ready to go before you begin. If using frozen veggies, you can take them straight from the freezer to the pan.
Use a grapefruit spoon to scrape the skin off ginger and a microplane to grate it. Or, use a sharp knife to peel and mince.
Peel garlic cloves and grate them on the microplane. Or, you can press or mince the garlic.
Chop each vegetable into bite sized pieces. For broccoli, cut the stems into thin discs and the crowns into florets.
Keep your veggies close to the stove in order of how they’ll go into the pan. Harder vegetables that will take longer to cook will go in first.
Make the teriyaki sauce:
Start by whisking arrowroot powder with ½ cup water. Heat a small sauce pan over medium heat with the tamari, maple syrup and vinegar. Whisk in the arrowroot slurry and continue to mix as sauce comes to a boil. Turn down heat, continue to whisk until it begins to thicken. Turn off heat. It will take on a nice sheen as it cools and continues to thicken. Set aside until the veggies are finished.
Heat a large pan over high heat. Swirl in half the sesame oil. Add the carrots, brussels sprouts and broccoli stems. Cook, tossing with tongs for 2 minutes.
Turn heat down to medium and add broccoli florets, sliced mushrooms, bell peppers, bok choy and snow peas. Continue to cook and toss for about 4 minutes.
Time for the aromatics: add the garlic, ginger and scallions and remaining oil.
Stir and cook until fragrant, being careful to evenly distribute and not burn the garlic.
Reheat the teriyaki sauce and give it a quick whisk. Then pour half the sauce over the finished vegetables.
Use the tongs to mix the sauce into the vegetables, adding additional sauce as needed to fully incorporate.
Sprinkle with sesame seeds, crushed red pepper, and additional sauce as desired.
What to serve with Teriyaki Vegetables
- Crispy Baked Tofu
- Ginger Miso Slaw
- Brown rice or white rice.
- Simple Cauliflower Rice
- Rice noodles or ramen noodles.
Debra’s Pro Tips
- If you serve this over rice, mix any leftover rice with the veggies before storing. This will keep the rice from clumping and getting hard, making it easier to reheat too.
- Add harder or thicker cut vegetables first and continue in order of how long they’ll take to cook. It’s not an exact science…so don’t stress about it.
Storage and Reheating
- Store: Store in an airtight container in the fridge for 5 days. If you have any leftover teriyaki sauce, store it separately in a jar for a week in the fridge.
- Reheat: Leftover veggies can be reheated in a skillet over medium-high heat until heated through, or in a 375 degree oven for 15 minutes.
- Freeze: You can freeze the jar of sauce…make sure there is enough room for it to expand when frozen…for 3 months. Thaw, shake and use. Freeze vegetable teriyaki stir-fry in freezer safe container for 3 months…I think the texture changes a bit, but it would still be safe to consume.
- Meal Prep: Chop veggies and store in airtight container in the fridge for 2-3 days until ready to stir fry. Make the sauce ahead and store in a glass jar for a week.
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📖 Recipe
Teriyaki Stir Fry Vegetables
Equipment
- 1 Wok
Ingredients
Teriyaki Sauce
- ⅓ cup Tamari
- 3 tablespoon unsweetened rice vinegar
- 2 tablespoon maple syrup
- 1 tablespoon arrowroot powder
- ½ teaspoon red pepper flakes
Stir Fry Ingredients
- 5 cups chopped veggies
- 1 cup shelled edamame beans
- 4 cloves garlic minced or grated
- 2-inch fresh ginger peeled and grated or minced
- 1 bunch scallions thinly sliced
- 2 tablespoon toasted sesame oil
Instructions
Teriyaki Sauce
- Whisk together water and arrowroot powder to form a slurry. Heat tamari, vinegar and maple syrup in a small sauce pan over medium heat. Whisk in the arrowroot mixture and the red pepper flakes. Continue to whisk for about 3 minutes as the sauce thickens. Turn off heat and set aside until vegetables are finished.
Stir Fry
- Prep ginger by peeling and mincing. Same with garlic. Thinly slice scallions. Cut all veggies into bite sized pieces.
- Heat a large wok, or your largest frying pan over medium-high heat. Swirl in 1 tablespoon of the oil and start with your hardest veggies. For me, that was the carrots, broccoli stalks and quartered brussels sprouts. Use tongs to toss and continue for about 2 minutes.
- Next, add the broccoli florets, red pepper strips, mushrooms, zucchini, snow peas. Continue to toss and cook until veggies are tender, but still al dente.
- Add the scallions, ginger, garlic and remaining tablespoon oil. Reduce heat and stir constantly until fragrant and thoroughly mixed. Turn off heat.
- Reheat the teriyaki sauce, giving it a quick whisk and then pour half onto the stir fry vegetables.
- Sprinkle with sesame seeds and serve over rice or noodles.
Notes
- Fresh Vegetables: Cut into bite sized pieces, any combination of broccoli, cauliflower, zucchini, bell peppers, mushrooms, brussels sprouts, bok choy, carrots, snow peas, snap peas to equal 5 cups.
- Frozen Vegetables: Choose your favorite medley. Be sure there isn’t any freezer burn or clumps of ice on your frozen veggies. Use them straight from the freezer to the pan.
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
Susan
I can’t wait to make this!
Debra Klein
Oh, you will LOVE it. Just enough salty, just enough sweet….and you can use whatever veggies you have.
Lisa
Your teriyaki sauce sounds really luscious — but also easy to make. I think I have all the ingredients for it on hand in my pantry — and I just bought a big piece of ginger. Stir fries are always a welcome dinner option — and this all veggie version is eye popping with all those beautiful colors. Good for your health and your taste-buds! Win-win!
Debra Klein
Thanks Lisa…my thoughts exactly!
Gloria
We are actually having stir fry for dinner tomorrow night. Maybe I will swap out the recipe for this one instead. Sounds delicious to me. I know my family would enjoy it for sure.
Debra Klein
Awesome. Enjoy!!
Tina
I love how simple this is to make. My hubby loves stir Frys and sometimes I just don’t have time on busy weeknights. Saving this for later, it looks delicious and perfect. I might have all of the ingredients for it right now. Thanks for sharing this!
Debra Klein
You’re welcome. Don’t forget, you can prep the veggies in advance so when you come home late on a busy weeknight you can pull this off in no time.
Annemarie
Eating more fruits and veggies and less meat/simple carbs is on my todo list this year, so your teriyaki stir fry is coming along at the perfect time for me! I like the flexibility in veggies, so we can use what we have and like. And fresh made teriyaki sounds awesome! Thanks for sharing. 🙂
Debra Klein
You’re welcome. Love this “to do” item on your list!
Carmy
This sounds delicious! I love how delicious and simple this is. The sauce goes so well with the veggies you chose too, especially the edamame, one of my favs!
Debra Klein
Edamame are a great way to add some protein with ease, since I always have a bag in my freezer.
Marisa Franca
Stir fry is such a wonderful dish and we load ours with veggies and a small amount of protein. The color of your stir fry is gorgeous!! I love all the veggies it has going there. I’m printing out your teriyaki stir-fry sauce. Sometimes I get a little lazy and just add soy sauce. This sounds so much better.
Debra Klein
Definitely tastier than just plain soy sauce, definitely healthier than a bottle of sauce…and not much more work!
Stef
I feel better when I eat more veggies too. I try to get some in every meal, but sometimes I fall short. This recipe looks so easy and a great way to get lots of veggies in one meal. Bookmarking it!
Debra Klein
Yes…lots of veggies and so easy to repurpose the leftovers into breakfast or lunch veggies too!
Annissa
What a gorgeous stir-fry! All of those colors mean lots of antioxidants in this dish. I love that there is an option to use frozen veggies. I always keep some in the freezer for times when my fridge is getting low and I’m too lazy to shop.Serving mine with cauliflower rice for extra veggies.
Debra Klein
YES!! Vitamins, antioxidants and simplicity! Cauli rice is awesome with this stir fry.
Dana
Who doesn’t need a simple veggie-packed stir-fry in their arsenal? This is so perfect for weeknights. For the past few weeks, dinners have been a bit of a struggle. My pregnancy fatigue gets the best of me around 4pm which often results in a quick humdrum dinner, if not takeout. I really want to amp up my veggie intake this week, and this looks like the perfect way to do it!
Debra Klein
My advice would be to prep this entire dish (including making the teriyaki sauce)earlier in the day….before fatigue sets in. It won’t require much energy to throw together later and I bet its just what that baby is craving.
Trish
Oh I love that you said that the best diet is the one that makes us feel our best! For me, a dish like this loaded with veggies and some carbs is perfect. I feel like I don’t eat enough meat to cut out all the carbs! This looks so fresh and vibrant. Thank you for sharing!
Debra Klein
No reason to cut out all the carbs (just the refined ones)….that is where we get our energy from.
Traci
I simply love a good teriyaki stir fry and yours has ALL the right stuff happening! I love the everyday veggies, and the fact that you make your own teriyaki sauce. Why not, right? It’s so easy…and no need to buy it packaged. Thanks for the great recipe! 🙂
Debra Klein
Right? So easy and so much cheaper and more healthy to make your own!
Donna
That chopping board full of all those veggies makes me so happy 🙂 We are big fans of adding LOTS of veg to every meal, my kids love choosing their favorites to add to the mixture. Love the brussels you have included here, would never have thought to add them to a stir-fry, but they pair perfectly with the teriyaki!
Debra Klein
Brussels are one of my fav veggies so I can always find a way to include them!
Amy
What a fantastic recipe! It allowed me to use up whatever vegetables I had in the fridge and I managed to clear it out. Trying very hard to reduce wastage. Had it with brown rice and the family gobbled it all up in seconds. LOL
Debra Klein
That’s exactly what I use this recipe for….works perfect to clean out the fridge the day before I food shop.
Linda
Like you, I love having vegetables in every meal and it’s always exciting to see a colorful plate like this one. Plus, who can say no to a delicious meal like this teriyaki stir-fry?
Chef Dennis
Nothing beats a good stir fry for ease and flavor! I can’t wait to give your recipe a try!!
Debra Klein
Thanks. I think so too. So easy and so tasty.
Leslie
I really enjoy a lot of veggies in my stir fry! This is the perfect stir fry recipe for me!
Debra Klein
Same….and you can put whatever fresh or frozen veg you want/have. Load up!!
Amanda Marie Boyle
I love this – that sauce sounds so good!
Debra Klein
Super tasty…..perfect if you make a side of rice or cauli-rice to soak up the sauce.
Jen Talley
We love using a lot of vegetables in our stir fry! I didn’t know that flash frozen vegetables could be just as nutritious as fresh! Thanks for the recipe!
Debra Klein
Game changer when you start using frozen veggies….makes it a go to when I haven’t had time to go to the store.