Tempeh, fresh veggies, and noodles are combined with an easy homemade teriyaki sauce in this delicious vegetarian tempeh stir fry! This is a great weeknight dinner that comes together in just 30 minutes.
Stir-fries are my go-to vegetarian dinner, and this teriyaki tempeh stir fry is one of my favorites! It features a simple homemade teriyaki sauce, stir fry noodles, and pan-fried tempeh.
This is a great option for anyone who is new to tempeh. Tempeh has a nutty, rich flavor that pairs well with the sweet and salty teriyaki sauce and crisp and crunchy veggies.
The best part about tempeh is that it's really easy to prepare. Just cube it then pan-fry until golden. While it doesn't soak up flavor as readily as tofu, it does have a nice firm texture and tastes delicious coated in teriyaki sauce.
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Recipe features
- Dietary features: vegetarian, vegan-optional, and gluten-free optional
- Homemade teriyaki sauce: This simple sauce uses brown sugar, soy sauce, rice vinegar, ginger, and garlic. It's sweet, salty, and easy to customize.
- Quick & easy: Ready in under 30 minutes! I like to use stir-fry noodles because they are already cooked, but any variety of noodle works here.
- Easy to customize: I like to use peppers, snap peas, and broccoli, but any variety of fresh vegetables works here. You can even use frozen vegetables to cut back on the prep time.
If tempeh isn't your cup of tea, you might like my tofu noodle stir fry better.
Ingredients
- Tempeh: We will use one package of storebought tempeh sliced into 1-inch cubes. It is made by fermenting soybeans with a specific type of mold which yields a nutty flavor.
- Veggies: We will use red pepper bell, snow peas, carrots and broccoli.
- Noodles: I use a pre-cooked noodle that is specifically labeled as "stir fry noodles". You can find these in the international aisle at most large grocery stores. Other noodle options: lo mein, udon, soba and even spaghetti will work in a pinch. Cook the noodles before adding to the stir fry.
- Teriyaki sauce: Making homemade teriyaki is super easy. All you need is soy sauce, brown sugar, rice wine vinegar, ground ginger and fresh garlic. I also use this teriyaki sauce in my quinoa fried rice.
- Peanut oil: I use peanut oil for stir-frying because it has a high smoke point. You can also use canola, vegetable or avocado oil.
- Vegan option: To make this recipe vegan, check for an egg-free noodle and choose organic sugar.
Step by step instructions
- Start by making the teriyaki sauce. Whisk together all ingredients in a small container. The sugar won't fully dissolve but that's okay. Set aside.
- Heat peanut oil over high heat in a large skillet or wok. Once hot, add vegetables. Cook for 3 minutes, stirring frequently to allow for evening cooking. After 3 minutes remove the vegetables from the pan and set aside. If you feel like your vegetables are cooking too quickly or are burning you may need to stir more frequently. You can always turn the heat down a pinch as well.
- Add cubed tempeh to the hot pan. Use the same method to brown the tempeh on all sides for 3-4 minutes.
- Turn the heat down to medium-low. Add the cooked noodles and teriyaki sauce to the pan with the tempeh. Stir to combine. Continue cooking for a few minutes to meld the flavors together.
5. Turn off the heat and stir the vegetables back in. Garnish the tempeh stir fry with sesame seeds, fresh green onions, and (optional) cilantro.
Customization ideas
- Veggies: Feel free to add other veggies into the mix like zucchini, cauliflower or green beans. Use a total of 5 cups of vegetables. Thawed frozen vegetables can be used in place of fresh.
- Noodles: Pre-package noodles, especially udon noodles, can be high in sodium. Compare nutrition labels between different noodles and aim for the choice with less sodium per serving.
- Protein variations: Try using edamame or my recipe for marinated baked tofu in place of tempeh.
- Sugar: Brown sugar is integral to teriyaki, but if you are looking to use less added sugars you can add brown sugar to taste. Maple syrup and honey have the same nutritional content as brown and white sugar but can be used in a pinch. It will lend a slightly different flavor.
FAQ
No! Woks have better heat control than skillets and allow for more rapid stirring (and less mess), but a large skillet will get the job done just fine. Woks are useful if you frequently stir fry but are quite big and may not be a good option if you have limited storage.
Yes. Choose an egg-free noodle like lo mein or even spaghetti.
Yes. Glass or rice noodles are a good option. I recommend cooking the noodles separately before adding them to the rest of the ingredients.
No, you don't need to cook the veggies first. Cooking them at a high heat in the skillet is enough to give them a crisp yet tender texture.
Keep leftovers refrigerated in a closed container for 3-4 days.
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Recipe
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Tempeh Teriyaki Stir Fry
Ingredients
Teriyaki Sauce
- 3 tablespoons soy sauce
- 3 tablespoons light brown sugar
- 2 tablespoons rice wine vinegar
- 2 cloves garlic minced
- ½ teaspoon ground ginger
Stir Fry
- 1 tablespoon peanut oil see note #2
- 1 cup sugar snap peas
- 1 cup carrot coins from two whole peeled carrots
- 2 cups broccoli florets from one small broccoli crown
- 1 medium red bell pepper sliced into wedges
- 8 ounces tempeh cut into bite sized pieces
- 14 ounces cooked soba noodles see note #3
Garnishes
- ¼ cup sliced green onions for garnish
- ¼ cup chopped cilantro
- 1 tablespoon sesame seeds
Instructions
- Start by making the teriyaki sauce. Whisk together all ingredients in a small container. The sugar won't fully dissolve but that's okay. Set aside.
- Heat peanut oil over high heat in a large skillet or wok. Once hot, add vegetables. Cook for 3 minutes, stirring frequently to allow for evening cooking. After 3 minutes remove the vegetables from the pan and set aside. They should be brightly colored and softened but still crisp.
- Add cubed tempeh back to the hot pan. Use the same method to brown the tempeh on all sides for 3-4 minutes. Add additional peanut oil if needed.
- Turn the heat down to medium low. Add the cooked noodles and teriyaki sauce to the pan with the tempeh. Stir to combine. Cook for another 2 minutes, stirring occasionally.
- Turn off the heat and add the vegetables back in. Serve garnished with sesame seeds, fresh green onions and (optional) cilantro.
Notes
- Keep leftovers refrigerated in a closed container for 3-4 days.
- Peanut oil: I use peanut oil for stir-frying because it has a high smoke point. You can also use canola, vegetable or avocado oil.
- Noodles: I recommend using 14 ounces cooked noodles which is roughly 7 ounces of dry noodles. I use a pre-cooked noodle that is specifically labeled as "stir fry noodles". You can find these in the international aisle at most large grocery stores. Other noodle options: lo mein, udon, soba and even spaghetti will work in a pinch.
- Veggies: Thawed frozen vegetables can be used in place of fresh. Use a total of 5 cups of vegetables if you are making swaps.
- Vegan option: To make this recipe vegan, check for an egg-free noodle and choose organic sugar.
Lauren says
Delicious! I used store-bought low sugar Naked&Saucy Teriyaki sauce to cut down on cooking time/complexity, and it worked well. I was happy with the cleanliness of the ingredients in the sauce.
Cassidy Reeser says
I always love making a recipe a little quicker, I'll have to check out that teriyaki sauce!
Diane says
Whole family loves this recipe!! This is the first time I've ever cooked or eaten tempeh. Thank you!
Cassidy Reeser says
Thanks, Diane! So happy to hear that! 🙂
Aidan says
Made this tonight and it was fabulous. I was heavy handed with the amount of veggies and it made a lot so we'll definitely be enjoying it tomorrow. I air fried some Costco veggie egg rolls to accompany. This will be added to our rotation, for sure. Brava!
Cassidy Reeser, MS, RD says
I've been wanting to buy those Costco egg rolls, maybe this is my sign!
Jennie says
A delicious addition to my weeknight cooking rotation! I used soba noodles and an orange bell pepper, and they worked well with the recipe as is.
Cassidy Reeser says
Thanks so much for the review! 🙂