Tempeh, fresh veggies, and noodles are combined with an easy homemade teriyaki sauce in this delicious 30 minute vegetarian stir fry! This is a great weeknight dinner that the whole family will love.
- Diet-friendly: vegetarian, vegan-optional and gluten-free optional
- Homemade teriyaki sauce
- Ready in under 30 minutes
- Easy to customize: you can choose your veggies or even try a different protein like tofu
- Packed with healthy ingredients
Stir frying method
Stir frying is a Chinese cooking technique where ingredients are quickly fried in hot oil in a wok. It traditionally uses a combination of fat, meat or tofu and vegetables.
Reading: how to add tempeh to stir fry
Stir frying is different from sauteing because the ingredients are cooked over high heat, so timing is key. This is one of the reasons that stir-fries are so popular: they can be made quickly.
Cooking at high heats means the veggies are softened but still keep a bit of bite and crisp. It’s a great way to enjoy fresh in-season veggies.
What you’ll need
Tempeh: We will use one package of storebought tempeh sliced into ½ inch cubes. New to tempeh? It is made by fermenting soybeans with a specific type of mold which yields yields a nutty and flavor.
Veggies: We will use red pepper bell, snow peas, carrots and broccoli.
Noodles: I use a pre-cooked noodle that is specifically labeled as “stir fry noodles”. You can find these in the international aisle at most large grocery stores. Other noodle options: lo mein, udon, soba and even spaghetti will work in a pinch. Cook the noodles before adding to the stir fry.
Teriyaki sauce: Making homemade teriyaki is super easy. All you need is soy sauce, brown sugar, rice wine vinegar, ground ginger and fresh garlic. I also use this teriyaki sauce in my quinoa fried rice.
Peanut oil: I use peanut oil for stir-frying because it has a high smoke point. You can also use canola, vegetable or avocado oil.
Vegan option: To make this recipe vegan, check for an egg-free noodle and choose organic sugar.
Step by step instructions
- Start by making the teriyaki sauce. Whisk together all ingredients in a small container. The sugar won’t fully dissolve but that’s okay. Set aside.
- Heat peanut oil over high heat in a large skillet or wok. Once hot, add vegetables. Cook for 3 minutes, stirring frequently to allow for evening cooking. After 3 minutes remove the vegetables from the pan and set aside. If you feel like your vegetables are cooking too quickly or are burning you may need to stir more frequently. You can always turn the heat down a pinch as well.
- Add cubed tempeh to the hot pan. Use the same method to brown the tempeh on all sides for 3-4 minutes.
- Turn the heat down to medium-low. Add the cooked noodles and teriyaki sauce to the pan with the tempeh. Stir to combine.
Note: the pre-cooked stir fry noodles that I use need to be cooked for two additional minutes before serving, so I always cook for at least two more minutes after adding the noodles.
Either way you will want to heat the noodles, tempeh and sauce together for at least to minutes to meld the flavors.
5. Turn off the heat and stir the vegetables back in. Garnish with sesame seeds, fresh green onions and (optional) cilantro.
- Veggies: Feel free to add other veggies into the mix like zucchini, cauliflower or green beans. Use a total of 5 cups of vegetables. Thawed frozen vegetables can be used in place of fresh.
- Noodles: Pre-package noodles, especially udon noodles, can be high in sodium. Compare nutrition labels between different noodles and aim for the choice with less sodium per serving.
- Protein: Try using baked tofu or edamame in place of tempeh.
- Sugar: Brown sugar is integral to teriyaki, but if you are looking to use less added sugars you can add brown sugar to taste. Maple syrup and honey have the same nutritional content as brown and white sugar but can be used in a pinch. It will lend a slightly different flavor.
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