VEGETABLE TERIYAKI STIR-FRY (VEGAN, OIL-FREE, AND GLUTEN-FREE)

VEGETABLE TERIYAKI STIR-FRY (VEGAN, OIL-FREE, AND GLUTEN-FREE)

This Vegetable Teriyaki Stir-Fry is one of my most popular recipes, and it’s been with me for a while!

The veggies in this stir-fry are vibrant and cooked until just a little tender but still fresh and with some crunch. And the sauce… it’s brimming with lots of fresh garlic and ginger and has that salty/sweet teriyaki appeal. Add some tofu and cashews and serve over noodles or rice and you have one outstanding, pleasing meal!

Ingredients

• Tofu: (optional, see note)
• 1 350 g (12 oz) pkg firm or extra-firm tofu, cut into cubes about 1⁄2" – ¾” thick
• 1 tbsp tamari or coconut aminos
• 1½ tbsp rice wine vinegar or red wine vinegar

For the Sauce:

• 1/3 cup tamari or coconut aminos
• ¼ - 1/3 cup water
• 3 - 3 1/2 tbsp pure maple syrup or agave nectar
• 1 - 1½ tbsp freshly squeezed lemon juice
• 1 1/2 tsp toasted sesame oil optional, omit for oil-free
• 1 tsp blackstrap molasses
• 5-6 medium-large cloves garlic minced (reduce for kiddo palates)
• 2 - 2 1/2 tsp tsp freshly grated ginger
• 1 tbsp arrowroot powder

Stir-Fry Mix

• ½ - 1 tbsp oil or splash of water for oil-free to saute tofu; see directions for oven-baking
• 4 ½ -5 cups broccoli cut into flowerets and stalks peeled, trimmed, and sliced in rounds (just over ½ lb of broccoli)
• couple pinches of sea salt
• couple teaspoons of water
• 1½ cups cubed red, yellow, or orange bell pepper
• Toppings
• ½ - ¾ cup raw cashews optional
• 1/2 cup sliced green onions

Instructions

1. First marinate the tofu. Place the tofu cubes in a shallow dish and then pour the tamari and vinegar over the pieces. Flip the tofu to try and coat and distribute the marinade to both sides of the tofu. Next, combine the ingredients for the sauce, whisking together in a large bowl until fully incorporating the arrowroot powder (you can also use a handblender to whiz the ingredients together if you prefer). In a large non-stick skillet over high heat, first saute the tofu for 7-9 minutes, turning the sides to lightly brown each side. Once golden brown, remove the tofu from your skillet. (Alternatively, you can bake the tofu with the marinade in a shallow baking dish (roughly 8” x 12”) at about 400 degrees for 15-25 minutes, turning once or twice until all the marinade is absorbed - it won’t get as crispy through oven baking). Next, add the broccoli and a pinch or two of sea salt and a teaspoon or two of water (the water will help to steam and soften the broccoli once covered). Toss the broccoli through, cover and let cook for just 2-3 minutes. As it is starting to turn to a brighter green color, remove the cover to your skillet, add the bell peppers, and saute through for another minute. Next, add the teriyaki sauce, and increase heat to high. Toss the sauce through the vegetables, and let the sauce come up to a slow boil. Once the sauce is at a slow boil and has thickened, add the tofu, cashews, and green onions, toss through the sauce and remove your pan from the heat. Serve immediately over rice noodles, soba noodles, or a whole grain of choice such as brown rice or quinoa.

Recipe Notes

Tofu note: Marinating the tofu is optional. If you want to speed the cooking process you can eliminate this step. Marinating will add extra flavor to the tofu, but you can skip the step if you are in a hurry.

Vegetables Switch-Ups: If you’d like to use other veggies in this stir-fry, go for it! I love to add in carrots, green beans, snow peas, and zucchini. Keep in mind that harder veggies like carrots and cauliflower need a little more time, so add those earlier in the cooking process. Veg like zukes, bell peppers, green beans, and especially snow peas need just a few minutes to gently heat through and not overcook.

Sauce Note: Sometimes I like to 'extend' the sauce a little more, using about 1/3 - 1/2 cup of water. When I do, I round the tbsp of arrowroot slightly so that the sauce will still nicely thicken. Don't add too much water as it will dilute the flavors.

Recipe Source:dreenaburton.com