Teriyaki Vegetable Stir Fry (Oil-Free)

Teriyaki Vegetable Stir Fry (Oil-Free)

Teriyaki Vegetable Stir Fry (Oil-Free) Recipes

Super easy and flavorful Vegetable Stir Fry with a sweet & savory homemade teriyaki sauce! Make it your own with your favorite veggies.

Cuisine : Asian, Gluten-Free, Oil-Free, Vegan,
Recipe Yields : 4
Prep time : 25 minutes
Cook time : 15 minutes
Keywords : stir fry, teriyaki,


  • 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
  • 1/4 cup tamari (or soy sauce, coconut aminos)
  • 2 1/2 Tbsp. brown sugar (or 3 Tbsp. maple syrup)
  • 1/3 cup vegetable broth or water
  • 2 tsp. rice vinegar
  • 1-2 cloves garlic, minced
  • 2 tsp. ginger, freshly grated (I peel my ginger)
  • 1 Tbsp. cornstarch (or arrowroot or other thickener*)


  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 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 med-high heat, add 1/4 cup water or vegetable broth. (For no-oil stir fry method.) When hot, carefully add broccoli and mushrooms. Saute for 3 minutes.
  6. Add bell pepper, squash, and asparagus. Stir and saute 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.

Rated : 5 from 9 votes
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