Teriyaki Vegetables Stir Fry – Veggies Don’t Bite Fitnessnacks

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Last modified: May 27, 2023. Originally posted: May 27, 2023 By Sophia DeSantis

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This teriyaki vegetables recipe is packed with colorful veggies and coated in a sweet and savory teriyaki sauce. It’s easy to make and ready in minutes!

This vegetarian stir fry is a great option for a quick weeknight dinner. Plus it reduces waste and uses up leftover veggies!

This post was originally published on April 22, 2020.

These vegetables in teriyaki sauce (I use homemade!) are a family favorite because we can change up what veggies we use. Each kid can pick what they want so we know there is always something they will eat!

Ingredients

This recipe for teriyaki vegetable stir fry is simple and customizable. The basic ingredients you need are:

How To Make Teriyaki Vegetables

Stir fry is a simple and delicious recipe to make. It’s actually a great beginner recipe for those new to cooking as well!

1. Cook the veggies in a pan. You can do this in phases depending on the veggies you are using and how fast they cook.
2. Add the teriyaki sauce and mix in.
3. Serve over rice, quinoa, noodles or any other way you prefer!

The Best Vegetables for Stir Fry

The best part of stir fry is how customizable it is to your tastes. You really can use anything, hello clean out the fridge meal!

I like to let each child pick a veggie they like to add, that way I always know they will eat some of it. I suggest cutting the veggies into bigger pieces if you have picky eaters, that way that can eat the ones they like easier.

Here are some of our favorite veggies to use for stir fry:

• Onions
• Peppers
• Broccoli
• Carrots
• Snap peas
• Edamame
• Cauliflower
• Mushrooms
• Zucchini
• Green beans
• Baby corn
• Eggplant
• Sweet Potato
• Greens like spinach, kale, etc. (Add these at the very end.)

Note that firmer vegetables such as carrots or potatoes will take longer to cook, so add them to the pan first!

Tips for Using Frozen Vegetables

You can definitely use frozen veggies to make this recipe for teriyaki stir fry!

• Simply put into the pan, just like you would fresh vegetables.
• Sauté until heated through and continue with the recipe.
• You may have some extra water released from the ice particles, just continue to sauté until it evaporates.
  • Using a higher heat may help this.

Protein Options

Looking to add some protein? There are plenty of great options out there!

For a vegetarian or vegan teriyaki stir fry choose from:

• Tofu
• Tempeh
• Chickpeas or other beans
• Substituting quinoa for rice
• Cashews or other nuts
• Seeds like sesame
• Veggie sausage or meaty crumbles

If you eat meat try adding:

• Chicken
• Pork
• Shrimp
• Steak

What to Serve With Teriyaki Vegetables

We love this stir fry in so many ways! It’s really versatile so make it your own, but here are some suggestions of what to serve the veggies with:

• Rice
• Quinoa
• Noodles
• Baked potato
• Zucchini noodles
• Spaghetti squash

Some other recipes that would pair nicely are:

Meal Prep and Storage Tips

Prepping ahead for stir fry is easy and a great way to speed up the meal process.

• Chop and slice everything the day before.
  • Keep in an airtight container in the refrigerator.
• Pre-cook the rice, noodles, etc.
• Store leftover teriyaki vegetables in an air tight container in the fridge for up to 3-5 days.
• Storing the rice and veggies separately will help the reheat process.
• Reheat the vegetable stir fry in a pan over medium heat.
• You can also heat the rice (or other grain) in a pan before or after, or simply heat up the rice in the microwave.

Common Questions

Is vegetable stir fry healthy?

Absolutely! It is filled with veggies, and all the great nutrients that come with them. When you stir fry vegetables, they get nice and crispy but don’t lose any of their nutrients like they do when boiled.

Teriyaki sauce can have a high sodium level, but if you make your own (my recipe for teriyaki sauce is great!) you can control that!

What vegetables do you stir fry first?

Vegetables that take a little longer to cook can go in first, onions and harder vegetables like carrots or broccoli. Anything that cooks quicker should go in last. However, if you don’t mind the different textures, we actually enjoy the variety, you can still get a great meal throwing them all in at once!

How do you make a good stir fry?

Take your time! Make sure the pan you’re using is nice and hot, add your veggies according to their cook time and make sure you don’t overcrowd your pan. If you are cooking for a lot of people, you can stir fry in batches to reduce the crowding.

More Easy Vegan Meals

Teriyaki Vegetables Stir Fry

Sophia DeSantis

This teriyaki vegetables recipe is packed with colorful veggies and coated in a sweet and savory teriyaki sauce. It’s easy to make and ready in minutes!

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Prep Time 10 mins

Cook Time 10 mins

Total Time 20 mins

Course 30 Minutes or Less, Main Course

Cuisine Asian

Servings 4

Calories 342 kcal

Ingredients 

US CustomaryMetric

 

1x2x3x

• 6 cups chopped vegetables of choice (see note)
• 1 cup teriyaki sauce , homemade or store bought (see note)
• 4 cups cooked rice , or quinoa, noodles etc. (whatever you prefer)

Instructions 

• Cook the veggies in a pan over medium heat until the just begin to soften, or until soft depending on your preference. You can cook them all at once if you don’t mind the different textures of each, or cook onions first, then harder veggies like carrots and broccoli. Finally adding those that cook quickly, like zucchini and greens, last.

• Add in the 1 cup teriyaki sauce and stir until mixed well.

• Serve over rice, quinoa or anything else you prefer.

Notes

• You can use any veggies you want, fresh or frozen, just make sure the total amounts to about the same. I love peppers, mushrooms, spinach and zucchini.
• My homemade teriyaki sauce makes about 2 cups. Use half for the stir fry and save the other half for drizzling over or for another recipe.

Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.

Nutrition

Calories: 342kcalCarbohydrates: 74gProtein: 9gFat: 2gSaturated Fat: 1gSodium: 573mgPotassium: 550mgFiber: 5gSugar: 18gVitamin A: 850IUVitamin C: 122mgCalcium: 107mgIron: 2mg

Nutrition and metric information should be considered an estimate.

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