Easy Healthy Teriyaki Stir Fry

Sweet, salty and savoury, this easy healthy teriyaki stir fry is loaded with wonderful flavours and textures, perfect for a quick and comforting mid-week meal.

I always love a good stir fry, especially mid-week when I need to whip up an easy meal that is both healthy and satiating. The best part is that stir fry’s can be extremely versatile. You can basically throw in any vegetables you have lying around and need to use up, as well as switch out the carbohydrate and protein sources to suit your preferences at any given time. It’s also a great way to get lots of vegetables onto your plate and into your diet!

This easy healthy teriyaki stir fry has the lovely sweet and sticky consistency you’d expect from a teriyaki sauce, but made with real ingredients that will benefit you rather than slow you down. I personally love the udon noodles in this recipe as they compliment the sticky sauce so well.

What Makes a Great Stir-Fry?

To make a great stir fry, there are 4 basic but very important components to consider:

1. The carbohydrate: either rice, noodles, or another grain
2. The protein: tofu, tempeh, seitan, etc.
3. The vegetables: any type you prefer or have in your fridge
4. The sauce: here we’re making a healthy teriyaki sauce, but the options are endless!

For me, the sauce is the most important part, this is what distinguishes a good stir fry, from a great one. I always make my own sauce, and here’s why:

• You can create your own flavours and make the exact quantities you want without having a bunch of half open sauces end up lost in the back of your fridge.
• They are way healthier for you – you can control what you put in them and avoid all the junk.
• It’s cheaper – you’ll most likely have many of the ingredients already kicking around.
• It’s so easy and only takes a few minutes.

Ingredients for the Easy Healthy Teriyaki Stir Fry

Sauce:

• Soy sauce
• Maple syrup
• Chilli powder
• Garlic
• Fresh ginger
• Cornstarch

Stir fry:

• Extra firm tofu
• Onion
• Variety of vegetables
• Salt and pepper
• Noodles or rice of choice
• Optional: sesame seeds and cilantro to top

Stir Fry Tips

For an extra crunch, only cook your vegetables for a few minutes. This will add more texture to your dish and help your vegetables retain more of their nutrients.

Don’t overcook your noodles – for many noodles, including udon, you don’t need to cook them for long, only a few minutes will do.

Salt and pepper your vegetables before adding the sauce, this will help them capture and bring out their flavours better.

If you want to add an extra crunch to your tofu: before frying, toss the tofu in cornstarch, then pan fry as normal.

More Healthy Dinner Recipes

• Vegan Black Bean Burgers
• Healthy Vegan Butter “Ckn”

Easy Healthy Stir Fry Recipe

Print

Easy Healthy Teriyaki Stir Fry

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Servings 4

Ingredients

• 1 block extra firm tofu
• 1/2 tsp olive oil
• 1/2 medium onion
• 3+ cups vegetables of choice broccoli, bell peppers, zucchini, mushrooms, carrots, baby corns, etc.
• dash salt
• dash pepper
• 4 servings udon noodles (200g each) Or any other type of noodles or rice that you wish
• 1-2 tsp sesame seeds optional
• 1 handful cilantro optional

Sauce

• 1/8 cup soy sauce
• 3 tbsp maple syrup
• 2 medium cloves garlic minced
• 1 tbsp fresh ginger minced
• 1/2 tsp chilli powder
• 1/8 cup water
• 1 tbsp cornstarch

Instructions

• If serving with rice – start you rice now (1 cup rice to 2 cups water is standard). If using noodles, cook to package directions later on.
• Combine sauce ingredients in a small bowl and mix well to combine.
• Cut tofu into bite sized cubes. Add olive oil to a medium pan and fry tofu on medium heat, tossing to brown each side.
• Add 1/4 of the sauce to the tofu and coat well, frying an additional minute. Remove from heat and set the tofu aside.
• Chop up your vegetables into bite sized pieces.
• Either reuse the tofu pan, placing the tofu in a separate dish, or grab a new frying pan. Fry onion with a tad of water. Once translucent, add the rest of your vegetables and pan fry 5 minutes until slightly tender. Add salt and pepper and toss vegetables to incorporate.
• If using udon noodles: Move your vegetables to the sides of the pan, creating an opening in the centre. Add 1/8th cup water, place your noodles on top. Pour 1/2 sauce on top, add a lid. Wait 2-3 minutes, flip the noodles, add more water if necessary. Once noodles pull apart from each other, they are done. Add remaining sauce and tofu to the pan, stir everything together and serve.
• If using another type of noodle such as rice noodles or buckwheat soba noodles: Cook to the package directions, then add to the pan after vegetables are done, along with the sauce, toss to coat, add tofu and mix everything together.
• Top with sesame seeds and cilantro if you wish and enjoy!

Nutrition Facts

Nutrition facts are based on 1/4 of the recipe, using 200g udon noodles per serving.

Note that nutrition facts may vary based on individual ingredients used.

Reviews