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Vegetable Teriyaki Stir-Fry

Vegetable Teriyaki Stir-Fry

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!
Course Main Course

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
  • tbsp rice wine vinegar or red wine vinegar

For the Sauce:

  • 1/3 cup tamari or coconut aminos
  • 1/2 cup water
  • 3 1/2 tbsp pure maple syrup
  • 1/2 - 1 tbsp freshly squeezed lemon juice
  • 1 tsp blackstrap molasses
  • 3-4 medium cloves garlic, roughly chopped
  • 1 tbsp roughly chopped fresh ginger
  • 1 1/2 tbsp arrowroot powder

Stir-Fry Mix

  • 4-6 teaspoons water, divided
  • 1 cup sliced carrots (in half-moons or discs
  • couple pinches of sea salt
  • 1 cup sliced zucchini or green beans cut in bite-size pieces
  • 4 ½ -5 cups broccoli cut into flowerets and stalks peeled, trimmed, and sliced in rounds (just over ½ lb of broccoli)
  • cups cubed red, yellow, or orange bell pepper

Toppings

  • ½ - ¾ cup raw cashews optional
  • 1/2 cup sliced green onions

Instructions

  1. If using the tofu, first marinate it.  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, pureeing in a blender or with a handblender until fully blended. 

    In a large non-stick skillet over high heat, 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, in a non-stick pan over high heat, add 2-3 teaspoons of the water, and the carrot and salt. Reduce heat to medium-high, cover, and let the carrot steam for a couple of minutes. Remove cover, return heat to high, and add the zucchini. Toss through to let sear slightly, then add remaining 2-3 teaspoons of water, the broccoli, and bell pepper. Toss through, cover, reduce heat slightly, and cook for 2-3 minutes, just until broccoli turns bright green (the veggies will continue to cook in sauce, so don't overcook).

    Add the teriyaki sauce to the veggie mixture, and tofu if using. Toss to coat, and let the sauce come to a slow boil over medium-high heat. Once the sauce has reached a slow boil and thickened, add the cashews and toss to combine. Remove the pan from the heat and serve immediately over brown rice, quinoa, or soba noodles. 

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.