Teriyaki Vegetables Stir Fry
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.Whenever I need a quick and colorful meal, I go straight for this Teriyaki Vegetables Stir Fry. It is loaded with peppers, spinach, and zucchini, all tossed in a sweet and savory teriyaki sauce. I love that is ready in 20 minutes, perfect for our busy family nights.
Quick meals are hands down my favorite recipes to come up with. Why? It is pretty simple. With three hungry boys and a husband to feed, plus everything else I juggle as a health coach, time and energy are not always on my side. You have probably noticed by now that I love creating fast recipes like my vegan miso soup and smashed chickpea salad sandwich, both ready in 30 minutes or less!
And today, this vegetarian stir fry is officially joining that group. It is such a great option for a quick weeknight dinner, and I love that it helps use up any leftover veggies hanging around. If you have a big family like mine, you have got to give this one a try. I am pretty sure it will become a regular favorite at your house too!
👩🏽🍳 Why I Love This Recipe
Dinner time around here can get a little wild, so anything that gets a healthy meal on the table fast is a big win for me. It is packed with fresh veggies like peppers, zucchini, and spinach, tossed in the tastiest sweet and savory teriyaki sauce. The best part? It is ready in 20 minutes, which means I am not spending my whole night stuck in the kitchen when the boys are already asking what’s for dessert.
What I really love about this recipe is how easy it is to make it work with whatever I have in the fridge. If I have leftover broccoli, carrots, or even some frozen veggies that need using up, they all end up in the pan. The sauce ties everything together in the best way and keeps the flavors kid-approved without me having to beg anyone to eat their greens. A quick stir fry in a big pan, a splash of sauce, a scoop over rice or noodles, and just like that dinner is ready.
If you need a fast dinner that actually fills you up and sneaks in a bunch of veggies, this stir fry is it. I can throw it together in twenty minutes, pile up the plates, and actually sit down and enjoy dinner with my crew. I hope you give it a try because I have a feeling it might just become a regular in your house too!
🥘 Ingredients
This teriyaki vegetable stir fry is super easy to make your own. All you really need are a few basic ingredients to get started, and then you can mix and match with whatever veggies you have hanging around.
Chopped Vegetables: I like using a mix of bell peppers, broccoli, mushrooms, and zucchini to keep it colorful and full of flavor.
Spinach: I always toss in a handful of spinach because it adds extra nutrients.
Teriyaki Sauce: I usually make my own homemade teriyaki sauce, but if I am in a hurry, an organic store-bought one works just fine too.
Cooked Rice: I love serving this stir fry over a big scoop of warm rice.
🔪 How To Make
Stir fry is one of the easiest and tastiest recipes you can make. It is perfect if you are just getting started in the kitchen because it comes together fast and you really cannot mess it up!
Cook the veggies: I add the veggies to a large pan over medium heat. Sometimes I cook them in stages, starting with the ones that take longer like broccoli, then adding softer ones like zucchini and spinach toward the end.
Add the sauce: I pour the teriyaki sauce over the veggies and stir everything together until the sauce coats all the vegetables.
Serve it up: I spoon the stir fry over rice, quinoa, noodles, or whatever we are in the mood for that day.
💭 Expert Tips
My #1 Secret Tip for making my teriyaki vegetable stir fry is to watch the veggies closely and not overcook them. I always cook them just until they are tender but still have a little bite because it keeps the stir fry colorful, fresh, and full of flavor. When the veggies stay bright and crisp, the whole dish tastes so much better.
Other Tips To Keep In Mind:
- Chop everything before you start: I always prep and chop all the veggies before turning on the stove. Once you start cooking, everything moves fast and it is so much easier to have everything ready to go.
- Cook harder veggies first: I start with the veggies that take longer to soften like carrots, broccoli, or onions. Then I add quicker-cooking veggies like zucchini and spinach toward the end so nothing gets overcooked.
- Taste the sauce before adding it all: Sometimes I taste a little bit of the teriyaki sauce before pouring it into the pan. If it needs a tiny splash of extra soy sauce or maple syrup, it is easy to adjust before mixing it in with the veggies.
- Use a big pan or wok: I grab the biggest pan I have so the veggies have plenty of space to cook evenly. It helps them stir fry instead of steaming.
📖 Variations
This teriyaki vegetable stir fry is one of my favorite quick dinners, and I love how easy it is to switch things up depending on what I have. I suggest the following variations I’ve already tried:
Add Tofu or Tempeh: I like adding about 1 cup of cubed tofu or tempeh to boost the protein. I usually sauté it separately first until golden, then toss it in with the veggies and sauce.
Toss in Pineapple: When I want a little sweetness, I throw in about 1 cup of pineapple chunks. It gives the stir fry a juicy twist that my kids always love.
Sprinkle with Sesame Seeds: I sprinkle about 1 tablespoon of toasted sesame seeds over the top right before serving.
🍽 Serving Suggestions
Whenever I make this stir fry, I try to plan a few easy extras to fill up the table because my boys always come to dinner with big appetites. I usually warm up a batch of baked potatoes or toss together some vegan summer rolls if I have rice paper in the pantry. It turns into a build-your-own dinner night where everyone picks what they want, and honestly, it keeps the table quiet for a few minutes while they dig in.
If we are having friends over, I will make a pot of vegan miso soup to start and then put the stir fry next to a big plate of vegan Kung Pao tofu. I love seeing everyone pile their plates high and mix and match. Sometimes my husband even stacks the tofu and stir fry together over his rice and calls it his “power plate” which the kids think is hilarious.
🧊 Storage Directions
Refrigeration: Once cooked, I store the leftover teriyaki vegetables in a separate airtight container for up to 3 to 5 days. I always store the rice or noodles separately because it makes reheating so much easier.
Freezing: I do not usually freeze this stir fry because the veggies can get a little soft once thawed.
Reheating: When we are ready to eat the leftovers, I reheat the vegetable stir fry in a pan over medium heat until warmed through.
❓Recipe FAQs
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 (this recipe for teriyaki sauce is great!) you can control that!
Can I use frozen vegetables instead of fresh?
Yes, I use frozen veggies all the time when I am short on time. I just make sure to thaw them a little first and drain off any extra water so they do not make the stir fry soggy.
Can I double the recipe?
Yes, when I am feeding a crowd or prepping extra for lunches, I just double the ingredients and use my biggest pan. It reheats really well and makes a great meal for the next day.
🥣 More Quick Meal Recipes!
Love this plant based quick meal recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comment section further down the page!
You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!
📋 Recipe Card
Teriyaki Vegetables Stir Fry
Whenever I need a quick and colorful meal, I go straight for this Teriyaki Vegetables Stir Fry. It is loaded with peppers, spinach, and zucchini, all tossed in a sweet and savory teriyaki sauce. I love that is ready in 20 minutes, perfect for our busy family nights.
Servings: 4
Calories: 342kcal
Ingredients
- 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
- My #1 Secret Tip for making my teriyaki vegetable stir fry is to watch the veggies closely and not overcook them. I always cook them just until they are tender but still have a little bite because it keeps the stir fry colorful, fresh, and full of flavor. When the veggies stay bright and crisp, the whole dish tastes so much better.
- Chop everything before you start: I always prep and chop all the veggies before turning on the stove. Once you start cooking, everything moves fast and it is so much easier to have everything ready to go.
- Cook harder veggies first: I start with the veggies that take longer to soften like carrots, broccoli, or onions. Then I add quicker-cooking veggies like zucchini and spinach toward the end so nothing gets overcooked.
- Taste the sauce before adding it all: Sometimes I taste a little bit of the teriyaki sauce before pouring it into the pan. If it needs a tiny splash of extra soy sauce or maple syrup, it is easy to adjust before mixing it in with the veggies.
- Use a big pan or wok: I grab the biggest pan I have so the veggies have plenty of space to cook evenly. It helps them stir fry instead of steaming.
Nutrition
Calories: 342kcal | Carbohydrates: 74g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Sodium: 573mg | Potassium: 550mg | Fiber: 5g | Sugar: 18g | Vitamin A: 850IU | Vitamin C: 122mg | Calcium: 107mg | Iron: 2mg
