A homemade sauce is the key to this stir-fry.


Oil-Free Teriyaki Vegetable Stir-Fry 

Whenever I head to the farmer's market, I like to pick up whatever is fresh and make a quick, oil-free stir-fry using my tried-and-true easy teriyaki sauce (just add a touch of maple syrup to soy sauce or tamari!). And voila! A summer lunch or dinner is complete. Here’s the combo I’ve been making lately. 

Serves 2

What you need:

For the vegetables:

  • ⅔ cup water, divided
  • 1 shallot, sliced
  • 2 cloves garlic, minced
  • ½ teaspoon freshly grated ginger 
  • 2 large carrots, julienned 
  • 1 cup fresh shiitake mushrooms 
  • 2 cups snow peas
  • 1 (8-ounce) can water chestnuts

For the teriyaki sauce:

  • 2 tablespoons tamari 
  • 1 tablespoon maple syrup
  • 1 tablespoon water
  • ½ teaspoon sea salt 
  • 1 teaspoon arrowroot powder
  • 1 teaspoon toasted sesame seeds

What you do:

  1. In a sauté pan over medium heat, warm ⅓ cup water. Add shallots, garlic, and ginger. Sauté for 3 minutes.
  2. Add remaining ⅓ cup water, carrots, mushrooms, and snow peas. Cook for 5 more minutes. 
  3. While vegetables are cooking, prepare teriyaki sauce. Into a small bowl, combine tamari, maple syrup, water, salt, and arrowroot powder. Add sauce and water chestnuts to vegetables and cook for 3 more minutes, or until vegetables are tender and sauce has thickened. Serve into bowls over steamed rice or quinoa, and top with sesame seeds. 

Healthy hints:

  • >> As the weather warms up, I move away from soups and curries and toward vegetable stir-frys. They’re lighter, and can be made with any vegetables on hand.

>> Why oil-free? I prefer to get my fats from whole foods like avocados, nuts, and coconut. And when you have a yummy sauce, there’s just no need for oil!

>> Why shallots versus onions? Shallots are a touch sweeter and more delicate than yellow or red onion, which allows for the flavors of the spring vegetables to shine.