• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Hummusapien logo
  • RECIPES
    • RECIPE INDEX
    • DIET >
      • Vegan
      • Gluten Free
      • Vegetarian
      • Dairy Free
      • Nut Free
      • Grain Free
    • METHOD >
      • 30 Minute
      • One Pot
      • No Bake
      • Baking
      • Instant Pot
    • BREAKFAST
    • SNACKS
    • MAINS
    • SOUPS
    • SALADS
    • DESSERT
    • SIDE DISHES
    • DRINKS
    • BABY AND TODDLER
    • SEASON >
      • Winter
      • Spring
      • Summer
      • Fall
    • HOLIDAY >
      • Thanksgiving
      • Christmas
      • Mother's Day Brunch
      • Fourth of July
    • ROUND UPS
  • DINNER
  • DESSERT
  • LIFESTYLE
    • MOTHERHOOD
    • SHOP
    • HOME DECOR
    • MUST READS
    • TRAVEL
  • SUBSCRIBE
  • Nav Social Menu

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
search icon
Homepage link
  • HOME
  • RECIPE INDEX
  • DIET TYPE
  • DINNER
  • DESSERT
  • SUBSCRIBE
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Hummusapien » Recipes » Lunch and Dinner » Easy Vegetable Teriyaki Stir Fry

    ★★★★★ from 10 reviews

    Easy Vegetable Teriyaki Stir Fry

    Published Mar 29, 2021 · Modified Aug 29, 2022 · by Alexis Joseph · 37 Comments

    Jump to Recipe

    Easy Vegetable Teriyaki Stir Fry is a healthy, delicious vegetarian meal on the table in 30 minutes. Better than takeout! Vegan and gluten-free option.

    This easy vegetable teriyaki stir fry is a foodgasm that can be on your table tonight in under 30 minutes! Dive right into the delectable deliciousness.

    Oh hello, best veggie stir fry! We must begin this recipe by praising the cashews. I simply cannot get over their nutty, buttery splendor. In this heaven-sent stir fry they almost taste like...chicken? It's kind of weird and kind of amazing.

    But they take on this incredible chewy, juicy texture as they soaked up the homemade teriyaki sauce. It's emotional and riveting and another breed of fabulous. Who knew stir fry veggies could be this scrumptious?

    Promise me you'll try my Instant Pot Pad Thai Stir Fry and Buddha Bowls with Peanut Sauce. The best part about this meal is that is has everything you need in one bowl and the leftovers taste even better the one day. Truly favorite kind of dish!

    How to make teriyaki stir fry

    This is super simple to make. And you don't have to waste precious brain power thinking about side dishes because this has protein, fat, whole grains and veggies! A meal in a bowl.

    1. Sauté onion until softened. Add garlic and ginger and cook until fragrant.
    2. Add the rest of the veggies and cook until softened.
    3. Make the sauce by blending the sauce ingredients together.
    4. Stir in rice, cashews and edamame.
    5. Serve over rice and devour!

    Key ingredients and substitutions

    • Aromatics: We're starting with onion, garlic and ginger as the flavor base.
    • Veggies: I love carrots, bell pepper, broccoli and snap peas to bulk up the stir fry but you can use whatever veggies you love--mushrooms, cauliflower, green beans, etc.
    • Cashews: For crunchy texture and amazing flavor. You could also use peanuts!
    • Pineapple: This helps naturally sweeten the teriyaki sauce and add brightness.
    • Brown rice: For a hearty base. White rice or quinoa also work.
    • Soy sauce: This is what most of our teriyaki sauce is, and the salty umami flavor is amazing! You can use tamari or coconut aminos for gluten free.
    • Maple syrup: To add just a touch more sweetness.
    • Chia seeds: This is how we thicken our sauce. I love chia seeds for a boost of healthy fats and fiber.
    • Sriracha: To amp up the heat without too much spice. You can also use chili paste or a pinch of red pepper flakes.
    This easy vegetable teriyaki stir fry is a foodgasm that can be on your table tonight in under 30 minutes! Dive right into the delectable deliciousness.

    Tips for making healthy teriyaki sauce

    Homemade teriyaki sauce is typically some combo of soy sauce, water, and sugar thickened with cornstarch or another thickener.

    Developing a tasty teriyaki sauce that doesn't sending your blood sugar into outer space means using pineapple tidbits to cash in on the natural sweetness of pineapple.

    • Use pineapple plus a splash of honey and maple syrup, then thickening it with chia seeds. It works like magic! This pineapple teriyaki sauce couldn’t be easier to make and it’s super flavorful.
    • You have lots of options here, like using honey or agave instead of maple syrup or apple cider vinegar instead of rice vinegar. Taste and adjust as needed, but know that the flavor will be much more mellow once it’s combined with all the veggies and grains.
    • If you love spice, increase the sriracha or add a pinch of red pepper flakes. If you love garlic, add a minced clove or two. Sometimes I'll add ginger, too!

    Time-saving cooking hacks

    The reason stir fry is amazing is because it's so darn customizable. And hard to mess up! You can use whatever produce you have on its last leg in the fridge or freezer and as long as the sauce is delish, you're golden.

    • Pre-cooked grains: If you don't wasn't to wait for rice or quinoa to cook, go frozen or buy the pre-cooked packets! They're a bit pricier but time is often money, so no shame in prioritizing convenience sometimes. I like to cook my grains in the Instant Pot.
    • Frozen veggies: You know those tempting bags of stir fry veggies in the freezer section? Those would work swell here! Sometimes you just don't want to chop---I feel you.
    • Use leftovers: This recipe is super forgiving. Peppers, mushrooms, cabbage, green beans, zucchini, asparagus, slightly wilty greens...throw 'em into the mix. The more veg the merrier.

    Is this stir fry gluten free?

    So glad you asked! Indeed it is, as long as you use tamari or coconut aminos instead of soy sauce, which contains wheat.

    More 30-minute dinners

    • Baked Cod with Tomatoes and Pesto Orzo
    • Easy Vegan Black Bean Burgers
    • Quinoa Veggie Stir Fry with Peanut Sauce
    • Peanut Noodles with Broccoli
    • Quinoa Fried Rice
    Print
    clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

    Vegetable Teriyaki Stir Fry

    ★★★★★ 5 from 10 reviews
    • Author: Alexis Joseph
    • Prep Time: 10 mins
    • Cook Time: 20 mins
    • Total Time: 30 mins
    • Yield: 5 1x
    • Category: Main Meal
    • Method: Stovetop
    • Cuisine: Asian
    • Diet: Vegan
    Print Recipe
    Pin Recipe

    Description

    Easy Vegetable Teriyaki Stir Fry is a healthy, delicious vegetarian meal on the table in 30 minutes. Better than takeout! Vegan and gluten-free option.


    Ingredients

    Units Scale

    For the veggie stir fry:

    • 1 tbsp extra virgin olive oil or sesame oil
    • 1 medium onion, diced
    • 3 cloves garlic, minced
    • 1 tbsp minced ginger (I use this bottled one)
    • 2 heaping cups shredded carrots
    • 1 cup sliced bell pepper (I used frozen)
    • 1 large head broccoli, chopped into florets
    • 1 ½ cups sugar snap peas
    • 2 cups cooked brown rice or quinoa
    • ½ cup roasted salted cashews
    • 1 cup edamame
    • Sliced green onions, optional for garnish

    For the teriyaki sauce:

    • 1 (8oz) can pineapple chunks in pineapple juice, not drained
    • ¼ cup reduced-sodium soy sauce (sub tamari for gluten-free)
    • 2 tbsp maple syrup or honey
    • 1 tbsp seasoned rice vinegar
    • 1 tbsp chia seeds (optional, for thickness)
    • 2 tsp sriracha

    Instructions

    1. Heat oil in a large skillet or dutch oven over medium heat. Once hot, add onion and sauté for 5 minutes.
    2. Add garlic and ginger to pan and sauté for another 3 minutes. Add carrots, bell pepper, broccoli, and snap peas and sauté for another 5-7 minutes, or until veggies are tender. Stir in cooked brown rice, cashews and edamame, stirring until heated through.
    3. While veggies are cooking, make the sauce by placing sauce ingredients in a blender (I used my Nutribullet). Blend until smooth and set aside. Pour sauce on top and stir to combine. Season with salt and pepper to taste. Garnish with chopped green onions and extra cashews.

    Keywords: teriyaki vegetable stir fry

    Did you make this recipe?

    Tag @hummusapien on Instagram. I love sharing what you make!

    About Alexis Joseph

    Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!

    5 Secrets to Delish, Healthy Lunches

    Reader Interactions

      Leave a comment & rating! Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Lea says

      September 24, 2022 at 12:27 am

      This recipe was AMAZING 🤩

      ★★★★★

      Reply
      • Alexis Joseph says

        September 26, 2022 at 12:21 pm

        Thanks so much, Lea!

        Reply
    2. Jaci says

      September 03, 2022 at 8:06 pm

      This was delicious! Thank you! I added more garlic to the sauce and when I make it again, I'm thinking about putting the ginger in the sauce, so the flavor is throughout the entire
      dish 🙂

      ★★★★★

      Reply
      • Alexis Joseph says

        September 06, 2022 at 6:44 pm

        Love that idea. Ginger is always a great plan! Thanks, Jaci.

        Reply
    3. Aliah says

      May 29, 2021 at 8:10 pm

      Hi Alexa! Just made this stir fry and I can’t believe how EASY! I added mushrooms to give it some meat texture, so yummy. Great way to get your veggies in while preggos!

      Thanks!

      ★★★★★

      Reply
      • Alexis says

        May 31, 2021 at 10:56 am

        Heck yes, thanks Aliah!

        Reply
    4. Kary says

      April 10, 2021 at 12:44 pm

      Made it and then made it again. It’s that good. 👏🏻👏🏻👏🏻

      ★★★★★

      Reply
      • Alexis Joseph says

        April 10, 2021 at 10:13 pm

        Yayyy thanks so much, Kary!!

        Reply
    5. Rachel H says

      March 31, 2021 at 11:53 pm

      This stir fry was a big hit and easy prep - my husband already said we should put it in our regular rotation! We subbed green beans for the edamame and snap peas and they worked just as well. Excellent for leftovers, too 🙂

      ★★★★★

      Reply
      • Alexis Joseph says

        April 01, 2021 at 12:23 pm

        Yayyy I'm so glad to hear it, Rachel!

        Reply
    6. Kay says

      April 06, 2020 at 6:05 pm

      This is a staple around here! I just use Trader Joe’s teriyaki marinade in place of the homemade sauce! The cashews in stir fry are a game changer and I double the amount because it’s just so good!

      ★★★★★

      Reply
      • Alexis Joseph says

        April 07, 2020 at 6:01 pm

        Mmmm love that substitution. Thanks for taking the time to review this, Kay!

        Reply
    7. terry parker says

      January 24, 2020 at 12:47 am

      absolutely one of the most delicious meals ever

      Reply
      • Alexis Joseph says

        January 26, 2020 at 11:23 pm

        Wahoo!!

        Reply
      • Alexis Joseph says

        January 29, 2020 at 1:43 pm

        Terry again Peter! If you'd be so kind as to leave a star-rating, I'd really appreciate it! It's super helpful for other readers. Thanks again!

        Reply
    8. Jessica Hashman says

      November 25, 2019 at 3:18 am

      Loved this recipe! I omitted the oil and water sauteed the onion, garlic, and ginger. I used frozen stir fry veggies, added two cans of chickpeas. I doubled the recipe but used half of the liquid aminos (in lieu of soy sauce) and omitted the maple syrup altogether.

      Reply
      • Alexis Joseph says

        November 25, 2019 at 12:29 pm

        Fabulous! I love how you made the recipe your own. Thanks, Jessica!

        Reply
    9. Vanessa says

      August 26, 2019 at 4:20 am

      Made this for dinner. DELICIOUS

      Reply
      • Alexis says

        August 27, 2019 at 1:42 am

        Yay! Thanks for telling me, Vanessa!

        Reply
    10. Josie says

      September 04, 2017 at 6:07 pm

      A hit for these new vegans! Personally, I think the additional sweetener is not needed ( I used agave) and I thickened with cornstarch (no chia on hand). I also added a drizzle of toasted sesame oil. My husband could not stop eating this - I was hoping to save the leftovers for another dinner! Thank you !

      Reply
    11. Jo Peters says

      November 25, 2016 at 11:25 pm

      Had this a few nights ago, it was loved by veggies and carnivores alike in the home! The only thing I would change for next time is to hold back the snap peas a little longer, mine were flimsy-floppy by the time the other veggies were crispy-cooked. The whole thing took no time at all, and cleanup was a breeze.

      ★★★★★

      Reply
      • Alexis says

        November 26, 2016 at 11:01 pm

        Good to hear, Jo! Good to know about the peas, too 🙂

        Reply
    12. Lydia says

      June 25, 2016 at 12:27 pm

      How would I add tempeh instead of edamame?

      Reply
      • Alexis says

        June 26, 2016 at 4:37 pm

        Hi there! I would just finely chop a block of tempeh and sautee in a bit of olive oil until browned. Then stir it in at the end. Hope that helps!

        Reply
        • Lydia says

          August 03, 2016 at 10:20 pm

          I just saw this now. As a novice cook, I really value help. I'm going to make this tomorrow! Thanks for responding!

          Reply
    13. Rach's Recipes says

      March 12, 2016 at 7:34 am

      I had some tofu lying around and added that too. And I ended up using maple syrup as my sweetener. This recipe is a winner! Thank you!

      ★★★★★

      Reply
    14. Ashley | Free Wills Studio says

      February 24, 2016 at 10:36 pm

      Oh my gosh, thank you for sharing this! It looks incredible. 🙂

      Reply
    15. Kelsy says

      February 24, 2016 at 2:35 pm

      Made this for dinner last night and am currently sitting at my desk eating leftovers for lunch... I think it might actually get even better the next day! So, so good! And to make it even quicker, I used a frozen bag of mixed stir fry veggies. This will definitely become a regular in my rotation!!

      ★★★★★

      Reply
    16. Amanda @ .running with spoons. says

      February 22, 2016 at 10:16 pm

      You better believe I'd be diving right into this! Swooooon. I used to be the biggest fan of stir fries, but I haven't made one in for.ev.er. Can I come have dinner with you? 😀

      Reply
    17. Victoria says

      February 22, 2016 at 9:08 pm

      This is GENIUS! I would have never thought to put the pineapple in it. Cannot wait to try this!

      Reply
    18. Kelly @ Eat the Gains says

      February 22, 2016 at 3:38 pm

      Yes! Stir fries are so good for getting extra veggies into your meals. Haven't made one in awhile so I am going to have to give this one a go!

      Reply
    19. Emma {Emma's Little Kitchen} says

      February 22, 2016 at 1:13 pm

      Clever girly capitalizing on the sweetness of those tidbits! I love stir fries for the middle of the week when I'm feeling uninspired. Yum!

      Reply
    20. Sarah | Well and Full says

      February 22, 2016 at 10:45 am

      This stir-fry looks great! I love the addition of cashews, I bet that adds such a nice crunch! 🙂

      Reply
    21. Dietitian Jess says

      February 22, 2016 at 8:36 am

      Love all the veggies here- and who doesn't love a one pot meal?! I'll have to try out Norbu... I'm not a huge stevia fan either.

      Reply
    22. Kate says

      February 22, 2016 at 8:36 am

      Whata creative way to use pineapple! Everyone knows pineapple is good with asian food, so why not just throw it in with the sauce?! Also, cashews can do no wrong.

      Reply
    23. Marina @ A Dancer's Live-It says

      February 22, 2016 at 8:34 am

      Stir fry is the BEST! You're right, this looks waaaay better than takeout!! Can't wait to give it a try! 🙂

      ★★★★★

      Reply
    24. Taylor @ Food Faith Fitness says

      February 22, 2016 at 7:40 am

      I will do just that and dive right into this! 😉 MMMM... gotta love a nice good filling stir fry! This looks AWESOME!

      Reply

    Primary Sidebar

    Well HELLO there, pal! I'm Alexis. Welcome to Hummusapien, a fantastical food blog brimming with nourishing (always delish!) recipes from a Registered Dietitian plus life tidbits to inspire you to live your most joyful, balanced life. Grab a super hot cup o' joe and let's get cookin'.

    Tell me more... →

    Most Loved Recipes

    • Banana Zucchini Baked Oatmeal Cups
    • Easy Vegetable Teriyaki Stir Fry
    • Homemade Vegan Lasagna with Tofu Ricotta
    • Incredible Vegan Banana Bread
    • The Best Vegan Broccoli Salad Ever
    • Healthy Cream Cheese Frosting

    Footer

    ↑ back to top

    • BLOG
    • ABOUT
    • CONTACT

    Join the recipe club!




    • FAQ
    • POLICIES
    • RECIPES

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © Hummusapien LLC 2011-2023 Hummusapien is a registered trademark of Hummusapien LLC.