Delicious Teriyaki Glazed Veggie Stir-Fry Recipe
Are you craving a healthy, colorful, and flavor-packed meal? Then you’ll love this Teriyaki Glazed Veggie Stir-Fry Recipe. This dish not only satisfies your taste buds but also provides a nutritious boost with a variety of colorful vegetables. Perfect for vegans, vegetarians, or anyone looking to add more veggies to their diet, this stir-fry is sure to be a hit! But before we dive into the recipe, let’s explore the origins of this delightful dish.
The Origins of Teriyaki
Teriyaki is a Japanese cooking technique that involves grilling or broiling food while being basted with a sauce made of soy sauce, sake, mirin, and sugar. The term “teriyaki” itself translates to “glaze” (teri) and “grill” (yaki), which highlights the method of preparation. Traditionally, this sauce is used with meats and fish, giving them a sweet and savory flavor profile. Over time, teriyaki has been embraced globally, leading to many variations, including vegetarian and vegan adaptations. The Teriyaki Glazed Veggie Stir-Fry combines this delicious tradition with a medley of fresh vegetables, making for a healthy and tasty dish.
Ingredients for Teriyaki Glazed Veggie Stir-Fry
Here’s what you’ll need to serve 4-6 people:
| Ingredient | Quantity |
|---|---|
| Broccoli florets | 2 cups |
| Bell peppers (sliced) | 2 cups (mix of colors) |
| Carrots (sliced) | 1 cup |
| Zucchini (sliced) | 1 cup |
| Snow peas | 1 cup |
| Green onions (chopped) | 1/2 cup |
| Teriyaki sauce | 1 cup |
| Sesame oil | 2 tablespoons |
| Olive oil | 1 tablespoon |
| Garlic (minced) | 2 cloves |
| Ginger (grated) | 1 tablespoon |
| Sesame seeds (optional) | For garnish |
Step-by-Step Directions
Now that you have your ingredients ready, let’s get cooking!
Step 1: Prepare Your Ingredients
Start by washing and chopping your vegetables. Cut the broccoli into small florets, slice the bell peppers, carrots, and zucchini, and trim the snow peas. Mince the garlic and grate the ginger.
Step 2: Heat the Wok
In a large wok or non-stick skillet, heat the olive oil over medium-high heat. Make sure the pan is hot enough before adding the vegetables to create a nice sear.
Step 3: Sauté the Aromatics
Add the minced garlic and grated ginger to the hot oil. Stir-fry for about 30 seconds or until fragrant, being careful not to burn them.
Step 4: Add the Vegetables
Next, add the broccoli florets, bell peppers, carrots, zucchini, and snow peas to the wok. Stir-fry them for about 5-7 minutes or until they begin to soften but still retain a bit of crunch.
Step 5: Pour in the Teriyaki Sauce
Once the vegetables are cooked to your liking, pour in the teriyaki sauce and stir well to coat the vegetables evenly. Cook for another 2-3 minutes, allowing the sauce to thicken slightly and fully absorb into the veggies.
Step 6: Add Green Onions and Serve
Finally, add the chopped green onions and give everything a final toss. If desired, sprinkle sesame seeds over the top for added texture and presentation. Serve the Teriyaki Glazed Veggie Stir-Fry hot over steamed rice or quinoa.
FAQ
1. Can I use different vegetables in this stir-fry?
Absolutely! This recipe is versatile. Feel free to use any vegetables you love or have on hand, such as baby corn, mushrooms, or bok choy. Just be mindful of cooking times to ensure everything is cooked evenly.
2. How can I make this dish gluten-free?
To make this recipe gluten-free, simply substitute the teriyaki sauce with a gluten-free version. Many brands offer gluten-free soy sauce or tamari that works well in this recipe.
3. How long will leftovers last in the fridge?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until warmed through.
This Teriyaki Glazed Veggie Stir-Fry is not just a feast for the eyes; it’s loaded with nutrients and flavor. Give it a try and enjoy the healthy goodness in every bite!
