Ultimate Vegetable Teriyaki Stir-Fry

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Recipe from Plant-Powered Families by Dreena Burton on nutritionstudies.org

Teriyaki Sauce

This week I will be sharing a few of our family favorite dinners. I have made this recipe twice now and everyone in my family loved it. My teenage boys even gave me compliments on it. I don’t always make it exactly the same. As you can see in the picture I have a few different vegetables than the recipe. I used broccoli and onions and mushrooms. I also cut up an acorn squash and sliced it and put it on a baking sheet on a silpat mat. I sprinkled it with a little coconut aminos or soy sauce, sprinkled with some salt, pepper and Italian seasoning. Bake on 400 for about 30 minutes or until tender. The peel on acorn squash is edible. I used jasmine rice this time but we also love brown rice.

What you’ll need

  • 1½ Tbsp arrowroot powder
  • 1 Tbsp roughly chopped fresh ginger
  • ½ cup water
  • ⅓ cup tamari or coconut aminos
  • 3½ Tbsp pure maple syrup
  • ½–1 Tbsp freshly squeezed lemon juice
  • 1 tsp blackstrap molasses

STIR-FRY

  • 4–6 tsp water, divided
  • 1 cup sliced carrot (in discs or half-moons)
  • 1-2 pinches sea salt
  • 1 cup sliced zucchini or green beans cut into bite size pieces
  • 4-5 cups broccoli florets
  • 1 1/2 cups red, yellow, or orange bell pepper, cored, seeded, and sliced (1 medium-large)
  • ¾–1 cup cubed baked tofu or marinated tempeh (optional; see note)
  • ½–¾ cup roughly chopped or crushed raw cashews (optional)

How to Make it

TERIYAKI SAUCE

1 Using a blender or immersion blender, puree all the ingredients for the sauce.

STIR-FRY

1 In a sauté pan over high heat, add 2–3 teaspoons of the water, carrot, and sea salt. Reduce heat to medium-high, cover, and let the carrot steam for a few minutes.

2 Remove the cover, return heat to high, and add the zucchini. Toss through to let sear slightly.

3 Then add remaining 2–3 teaspoons water, broccoli, and bell pepper. Toss through, cover, reduce heat slightly, and cook for 2–3 minutes, just until broccoli turns bright green (the veggies will continue to cook in sauce, so do not overcook).

TO ASSEMBLE

1 Add the teriyaki sauce to the vegetable mixture, and tofu or tempeh, if using. Toss to coat, and let the sauce come to a slow boil over medium-high heat.

2 Once the sauce has reached a slow boil and thickened, add the cashews and toss to combine.

3 Remove the pan from the heat and serve immediately over brown rice, quinoa, or soba noodles.

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