Veggie-packed Teriyaki Stir-Fry

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Why It’s Perfect:

This colorful and flavorful stir-fry is loaded with fresh vegetables and coated in a sweet and savory teriyaki glaze. Whether you’re following a plant-based diet or simply want to add more veggies to your plate, this dish delivers on taste and nutrition without compromising convenience. Ready in under 20 minutes, it’s an excellent choice for a quick yet satisfying meal.

Ingredients:

  • 1 block extra-firm tofu , drained and cubed (or substitute with cooked chicken, beef, or shrimp if preferred)
  • 1 zucchini , sliced
  • 1 yellow squash , sliced
  • 1 cup baby corn
  • 1 cup sugar snap peas
  • 2 tbsp teriyaki sauce
  • 1 tbsp soy sauce
  • 1 tbsp honey (or maple syrup for vegan option)
  • 1 tbsp vegetable oil
  • Cooked rice or noodles , for serving
  • Sesame seeds , for garnish
  • Fresh green onions , chopped (optional, for garnish)

Instructions:

Step 1: Prepare the Sauce

  1. In a small bowl, whisk together teriyaki sauce, soy sauce, and honey (or maple syrup). Set aside.

Step 2: Cook the Protein

  1. Pat the tofu dry with paper towels and cut it into bite-sized cubes. If using another protein like chicken, beef, or shrimp, ensure it’s pre-cooked or sliced thinly for quick cooking.
  2. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
  3. Add the tofu cubes (or protein) and cook until golden brown on all sides, about 5–7 minutes. Remove from the pan and set aside.

Step 3: Sauté the Vegetables

  1. In the same skillet or wok, add a little more oil if needed.
  2. Add the sliced zucchini, yellow squash, baby corn, and sugar snap peas. Sauté for 3–4 minutes, stirring frequently, until the vegetables are tender-crisp.

Step 4: Combine Everything

  1. Return the cooked tofu (or protein) to the skillet with the vegetables.
  2. Pour the teriyaki sauce mixture over the ingredients, tossing everything together to coat evenly.
  3. Cook for an additional 2–3 minutes, allowing the sauce to thicken slightly and the flavors to meld.

Step 5: Serve

  1. Divide cooked rice or noodles among plates or bowls.
  2. Spoon the veggie-packed teriyaki stir-fry over the rice or noodles.
  3. Garnish with sesame seeds and chopped green onions if desired.
  4. Serve hot and enjoy!

Tips for Success:

  • Customize Your Veggies : Feel free to swap out or add other vegetables like bell peppers, carrots, broccoli, or mushrooms based on what you have on hand.
  • Protein Options : While tofu works beautifully here, you can also use cooked chicken, beef, or shrimp for a non-plant-based version.
  • Adjust Sweetness : If you prefer a less sweet stir-fry, reduce the amount of honey or maple syrup in the sauce.
  • Make It Spicy : Add a pinch of red pepper flakes or a splash of sriracha for some heat.

Variations:

  • Low-Carb Option : Replace rice or noodles with cauliflower rice or zucchini noodles for a lighter version.
  • Vegan-Friendly : Ensure your teriyaki sauce is vegan-friendly (some contain Worcestershire sauce made with anchovies), and use maple syrup instead of honey.
  • Bulk It Up : Add canned water chestnuts or bamboo shoots for extra crunch.

Final Thoughts:

This Veggie-packed Teriyaki Stir-Fry is proof that healthy eating doesn’t have to be boring. With its medley of colorful vegetables and sticky-sweet glaze, it’s both visually appealing and deliciously satisfying. Whether you’re whipping up dinner for one or feeding a crowd, this recipe is sure to impress—and it’s ready in no time! So grab your wok and get cooking!

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