Plant-based, gluten-free, dairy-free and 100 percent delicious
It’s hard to find a filling, tasty recipe that hits all the boxes. Many vegetarian recipes are heavy or dairy-based, so they are neither dairy-free nor vegan-friendly. Then there are all of the plant-based recipes that use a lot of oil or gluten-free recipes that are laden with meat. This flavorful veggie teriyaki pan recipe changes everything. It is made from herbal ingredients and is designed to meet the nutritional needs of a wide variety of eaters.
The best part? It tastes so good you could swear it’s a normal recipe! Serve the stir-fries alone as a side dish or combine them with rice, quinoa or pasta to make a filling main course. Rice cauliflower and Zoodles Work here too, so don’t be afraid to think outside the box! In addition, it is cooked in a single saucepan, making it a one-pan meal with super easy cleaning.
What is teriyaki sauce?
Teriyaki sauce is a salty, sweet sauce traditionally made from soy sauce. To stay gluten-free, be sure to use tamari, a soy sauce made without wheat. The soy sauce is salty and filled with hearty umami flavors. Combined with sweet coconut sugar, spicy rice vinegar, hearty garlic and spicy ginger, the sauce has an unforgettable taste. Add cornstarch to make it thick and sticky enough to coat meat or vegetables.
Teriyaki sauce can be used as a marinade for meat, but we’re going to use it as a sauce for our flavorful vegetable teriyaki pan. We decided to skip the store-bought teriyaki sauce and? make our own to avoid potentially non-vegan ingredients. You can absolutely use your favorite brand of teriyaki for this recipe, but be sure to double-check the ingredients to make sure it suits your dietary preferences.
Make this vegetable teriyaki pan recipe your own
Substituting out ingredients is incredibly easy with this veggie teriyaki pan recipe. Don’t you like mushrooms Skip them and add extra zucchini instead. Can’t find zucchini? Use summer squash. No broccoli? Cauliflower totally works!
You can use any kind of vegetable. As a rule of thumb, you will need around two cups of uncooked vegetables per person. That means a total of eight cups for a pan with four servings. Heartily root vegetable (like sweet potatoes, beets, carrots, or winter squash) need to cook longer than the tender vegetables in this recipe. So plan ahead, cut them into small, bite-sized pieces and add them about ten minutes before the other vegetables.
How do you touch
Searing is basically a fancy way of saying sauté. It’s easy to master, but there are a few tips that you should keep in mind. First of all, make sure that everything is cut and prepared in advance. You cook over high heat and things are going to move pretty quickly once you get started! The last thing you want is for the onions to burn while you cut the zucchini, so get everything out of the way beforehand.
Most stir fries start with heating the oil over high heat, but we’ll skip the oil in this vegetable teriyaki stir fry recipe. Instead, we heat vegetable broth in a pan or wok. When it’s good and hot, you can start adding the vegetables. It’s important to add them in a specific order and cook the long cooking ingredients like broccoli and mushrooms before adding the fast cooking ingredients like zucchini.
Finally, it’s a good idea to add some kind of sauce (thickened with cornstarch) at the end. The sauce is ultimately what flavor the stir-fries, so choose a good one. Teriyaki sauce is traditional, but you can also try a sweet chili sauce or a peanut sauce.
- 1/4 Cup tamari gluten free or soy sauce
- 1/4 Cup Coconut blossom sugar
- 1/4 Cup Vegetable broth or water
- 2 teaspoon Rice vinegar
- 2 Garlic cloves chopped
- 2 teaspoon ginger chopped
- 1 tablespoon Cornstarch
- 1/4 Cup Vegetable broth or water
- 2 cups Broccoli florets
- 1/4 Cup Red onion diced small
- 2 cups Mushrooms cut
- 1 Red pepper cored and cut into 1 inch pieces
- 1 zucchini cut into 1-inch pieces
- 1 Cup sugar snap
- 1 tablespoon Sesame seeds
- 1 green onion thinly cut
- 1/4 Cup Cashew nuts chopped
To prepare the pan, heat a large pan or wok over medium heat. Add the vegetable stock. When the liquid is hot, add the broccoli, onion, and mushrooms and cook, stirring frequently, for about 3 minutes.
Add paprika, zucchini and snow peas. Cook for 5 minutes, stirring frequently. Add extra broth or water if the pan dries out and the vegetables start to stick.
Stir in the teriyaki sauce and cook until the sauce has thickened and the vegetables have reached the desired tenderness, about 5 minutes.
Garnish the pan with sesame seeds, sliced green onions, and chopped cashew nuts. Serve alone or on quinoa or brown rice.
SmartPoints (freestyle): 6th
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