Veggie Teriyaki Stir-Fry with Noodles Recipe

Dive into the flavors of East Asia with this veggie teriyaki stir-fry with noodles. This recipe uses a mix of colorful vegetables and soba noodles, all tossed in a savory teriyaki sauce. It’s a quick, flavorful, and healthful dinner option that can be on your table in under 30 minutes. It's perfect for those busy weeknights or when you just crave something fresh and light.

Photos of Veggie Teriyaki Stir-Fry with Noodles Recipe

This recipe calls for soba noodles, a type of thin Japanese noodle made from buckwheat flour. They are typically found in the Asian food section of most supermarkets. If you can't find them, you can substitute any type of noodle you have on hand. The teriyaki sauce and toasted sesame oil used in this recipe are also commonly found in the Asian food aisle. Fresh vegetables are key to this recipe - while you can use a frozen mix, fresh veggies will give the best taste and texture. Finally, don't forget the sesame seeds and green onions for garnish.

Veggie Teriyaki Stir-fry with Noodles Ingredients

soba noodles: These are thin, grayish-brown noodles native to Japan. They are made from buckwheat flour and have a unique, slightly nutty flavor.

extra-virgin olive oil: Used for sautéing the onions and vegetables, it adds a rich depth to the dish.

red onion: Provides a mild yet flavorful base for the stir-fry.

sea salt: Used to enhance the flavors of the other ingredients.

mixed vegetables: Use any you like or have on hand, the more colorful, the better.

teriyaki sauce: Gives the stir-fry its distinctive, sweet and tangy flavor.

toasted sesame oil: Adds a unique, toasted flavor to the final dish.

sesame seeds: Used as a garnish, they add a nice crunch and aesthetic appeal.

green onion: Also known as scallions, these are used for garnish and add a fresh, crisp texture.

One reader, Izzy Hinton says:

This veggie teriyaki stir-fry with noodles recipe is a game-changer! The flavors are perfectly balanced, and the veggies are cooked to perfection. The teriyaki sauce adds a delightful sweetness, and the sesame seeds give it a nice crunch. It's a must-try for anyone looking for a delicious and healthy meal!

Izzy Hinton

Essential Techniques for Making Veggie Teriyaki Stir-Fry

How to cook soba noodles: Boil a pot of water and cook the soba noodles until al dente, according to package directions. Drain and rinse well to remove any excess starch. Set aside.

How to sauté vegetables: Warm a large skillet over medium heat. Add oil, onion, and salt. Cook, stirring occasionally, for about 4 to 6 minutes until the onion is tender. Add the remaining vegetables and cook until they are tender and caramelizing on the edges, stirring every minute or two. This will take about 10 to 15 minutes given the volume of vegetables.

How to combine noodles and sauce: Once the vegetables are done, add the noodles and 1/2 cup teriyaki sauce to the pan. Stir to combine and cook for about 1 minute, just until the ingredients are all warmed through. Add more teriyaki sauce if desired.

How to finish the dish: Remove the skillet from the heat. Add toasted sesame oil to taste and sprinkle with sesame seeds. Serve the noodles in bowls with sliced green onion on top. Leftovers keep well, covered and refrigerated, for up to 4 days.

How To Make Veggie Teriyaki Stir-Fry with Noodles

Turn your leftover veggies into a delicious stir-fry dish. Crunchy vegetables and noodles tossed with teriyaki sauce, this stir fry recipe is perfecct for a healthy lunch.

Preparation: 20 minutes

Cooking: 20 minutes

Total: 40 minutes

Serves:

Ingredients

4ozsoba noodlesbrown rice noodles, spaghetti or long noodle of choice
2tbspextra-virgin olive oilor avocado oil
1medium red onionor white, halved and thinly sliced
½tspfine sea salt
6cupsmixed vegetablesthinly sliced
½cupteriyaki sauceor more as needed
2tsptoasted sesame oilto taste
1tspsesame seedsplus more for garnish
¼cupgreen onionthinly sliced, for garnish

Instructions

Bring a pot of water to boil and cook the noodles until al dente, according to package directions. Drain and rinse well to remove any excess starch. Set aside.
Meanwhile, warm a large skillet over medium heat. Add the oil, onion, and salt. Cooking, stirring occasionally, for about 4 to 6 minutes until the onion is tender, .
Add the remaining vegetables and cook until they are tender and caramelizing on the edges, stirring every minute or two. Given the volume of vegetables, this will take about 10 to 15 minutes.
Once the vegetables are done, add the noodles and 1/2 cup teriyaki sauce to the pan. Stir to combine, and cook for about 1 minute, just until the ingredients are all warmed through. Feel free to add more teriyaki sauce if you like your noodles extra-saucy.
Remove the skillet from the heat. Add toasted sesame oil, to taste. Add the sesame seeds.
Serve the noodles in bowls with sliced green onion and a little sprinkle of sesame seeds on top. Leftovers keep well, covered and refrigerated, for up to 4 days.

Nutrition

Calories: 343.96kcal
Fat: 10.23g
Saturated Fat: 1.48g
Monounsaturated Fat: 6.06g
Polyunsaturated Fat: 2.17g
Carbohydrates: 52.60g
Fiber: 8.09g
Sugar: 12.28g
Protein: 13.09g
Sodium: 2129.96mg
Calcium: 103.14mg
Potassium: 924.91mg
Iron: 4.24mg
Vitamin A: 1428.56µg
Vitamin C: 15.44mg

Crucial Technique for Perfect Veggie Teriyaki Stir-Fry

When cooking your mixed vegetables, it's important to not overcrowd the pan. Overcrowding can cause the vegetables to steam rather than caramelize, which can lead to a lack of flavor. If necessary, cook the vegetables in batches to ensure each piece has enough space to properly brown and develop a rich, savory flavor. This will greatly enhance the overall taste of your veggie teriyaki stir-fry.

Time-Saving Tips for Preparing This Stir-Fry Recipe

Prep ahead: Chop and prepare all the vegetables and ingredients in advance to streamline the cooking process.

One-pot wonder: Consider using a large skillet or wok to cook the entire dish in one vessel, minimizing cleanup and saving time.

Quick-cooking veggies: Opt for vegetables that cook quickly, such as bell peppers, snap peas, and mushrooms, to reduce overall cooking time.

Multi-task: While the noodles are cooking, simultaneously prepare the stir-fry to expedite the overall cooking process.

Sauce shortcut: Use store-bought teriyaki sauce to save time, or prepare a larger batch in advance and store it for future use.

Efficient slicing: Cut the vegetables into uniform sizes to ensure even cooking and reduce prep time.

High heat: Cooking over high heat can help expedite the stir-frying process, ensuring that the vegetables cook quickly while retaining their crispness.

Leftover magic: Repurpose any leftover stir-fry as a filling for wraps, sandwiches, or as a topping for salads to save time on future meals.

Substitute Ingredients For Veggie Teriyaki Stir-Fry with Noodles Recipe

soba noodles - Substitute with rice noodles: Rice noodles are a gluten-free alternative that work well in stir-fry dishes and have a similar texture to soba noodles.
extra-virgin olive oil - Substitute with sesame oil: Sesame oil adds a nutty flavor that complements the teriyaki sauce and enhances the overall Asian-inspired taste of the dish.
red onion - Substitute with yellow onion: Yellow onions have a slightly milder flavor compared to red onions and work well in stir-fry dishes.
fine sea salt - Substitute with soy sauce: Soy sauce not only adds saltiness but also brings a rich umami flavor to the dish, enhancing the overall taste.
mixed vegetables - Substitute with bell peppers, snap peas, and broccoli: This combination provides a colorful and crunchy mix of vegetables that are commonly used in stir-fry dishes.
teriyaki sauce - Substitute with hoisin sauce: Hoisin sauce offers a sweet and tangy flavor similar to teriyaki sauce, making it a suitable substitute for adding depth to the stir-fry.
toasted sesame oil - Substitute with peanut oil: Peanut oil has a mild flavor and high smoke point, making it a good alternative for stir-frying and adding a subtle nuttiness to the dish.
sesame seeds - Substitute with chopped peanuts: Chopped peanuts provide a crunchy texture and nutty flavor, similar to sesame seeds, and add a delightful contrast to the stir-fry.
green onion - Substitute with chives: Chives offer a mild onion flavor and a pop of green color, serving as a suitable garnish for the stir-fry dish.

Presentation Tips for Veggie Teriyaki Stir-Fry

Elevate the plating: When presenting the dish, ensure that the noodles are neatly arranged in the center of the bowl, creating a visually appealing base for the stir-fry.
Garnish with precision: Sprinkle the sesame seeds with precision, ensuring an even distribution across the dish. This attention to detail will demonstrate your commitment to excellence.
Incorporate color contrast: Introduce vibrant, colorful vegetables to the stir-fry to create a visually striking presentation. The combination of colors will add depth and visual appeal to the dish.
Balance the composition: Pay attention to the placement of each element on the plate. Aim for a balanced composition, ensuring that the noodles, vegetables, and garnishes are harmoniously arranged.
Highlight the teriyaki glaze: Drizzle the teriyaki sauce over the stir-fry in an artful manner, drawing attention to the glossy sheen and rich flavor of the sauce.
Emphasize the aroma: Just before serving, allow the aromatic scent of the dish to waft through the air, creating an enticing experience for the judges and guests.

Essential Kitchen Tools for Making Stir-Fry Noodles

Pot: A pot is used for boiling water and cooking the soba noodles.
Skillet: A skillet is used to sauté the onions and vegetables and to combine all the ingredients for the stir-fry.
Colander: A colander is used to drain and rinse the cooked soba noodles.
Spatula: A spatula is used for stirring and tossing the vegetables and noodles in the skillet.
Serving bowls: Serving bowls are used to serve the finished veggie teriyaki stir-fry with noodles.

Storing and Freezing Tips for Veggie Teriyaki Stir-Fry

To store leftover veggie teriyaki stir-fry with noodles, allow the dish to cool completely to room temperature before transferring it to an airtight container. Refrigerate for up to 4 days.
When reheating refrigerated leftovers, you may need to add a splash of water or teriyaki sauce to help loosen up the noodles and vegetables.
For longer storage, you can freeze the stir-fry for up to 2 months:
- Divide the cooled stir-fry into individual portions and place them in freezer-safe containers or resealable bags.
- Squeeze out as much air as possible from the bags before sealing to prevent freezer burn.
- Label the containers or bags with the date and contents for easy identification.
To reheat frozen stir-fry:
- Thaw the desired portion in the refrigerator overnight.
- Heat the thawed stir-fry in a skillet over medium heat, stirring occasionally, until warmed through. Add a little water or teriyaki sauce if needed to help loosen the noodles and vegetables.
- Alternatively, you can reheat the frozen stir-fry directly in the microwave. Place the frozen portion in a microwave-safe dish, cover loosely, and microwave on high for 2-3 minutes. Stir and continue microwaving in 30-second intervals until heated through.
Note: The texture of the vegetables and noodles may change slightly after freezing and reheating, but the dish will still be flavorful and enjoyable.

How To Reheat Leftover Stir-Fry Noodles

To reheat leftover veggie teriyaki stir-fry with noodles, start by placing the desired portion in a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the noodles from drying out. Microwave on high for 1-2 minutes, stirring halfway through, until the stir-fry is heated through and steaming. The damp paper towel will help keep the vegetables and noodles moist and prevent them from becoming rubbery.
Another option is to reheat the stir-fry in a skillet on the stovetop. Add a small amount of water or teriyaki sauce to the pan to prevent sticking and to help rehydrate the noodles. Heat the stir-fry over medium heat, stirring frequently, until it is warmed through and the noodles have softened. If the noodles seem dry, add a bit more liquid as needed.
For a crispy texture, you can also reheat the veggie teriyaki stir-fry in the oven. Preheat the oven to 350°F (175°C). Spread the leftovers on a baking sheet lined with parchment paper. Cover the baking sheet with aluminum foil to prevent the noodles and vegetables from drying out. Bake for 10-15 minutes, or until the stir-fry is heated through. Remove the foil for the last 2-3 minutes of reheating to allow the edges to crisp up slightly.
Regardless of the reheating method you choose, be sure to taste the stir-fry before serving and adjust the seasoning as needed. You may want to add a splash of soy sauce, teriyaki sauce, or sesame oil to enhance the flavors. If the noodles seem dry, you can also drizzle a small amount of water or broth over the top to rehydrate them.

Interesting Fact About Teriyaki Stir-Fry Noodles

The teriyaki sauce in this recipe adds a delicious umami flavor to the stir-fry, enhancing the overall taste of the dish.

Is Making Veggie Teriyaki Stir-Fry at Home Cost-Effective?

This veggie teriyaki stir-fry with noodles recipe is highly cost-effective for a household. The abundance of mixed vegetables and minimal use of expensive ingredients makes it budget-friendly. The versatility of vegetables allows for cost-effective customization based on seasonal availability. The approximate cost for a household of 4 people is around $15, making it an economical choice. The overall verdict rating for this recipe is 9/10, considering its affordability, nutritional value, and delicious flavors.

Is This Stir-Fry Recipe Healthy?

The veggie teriyaki stir-fry with noodles recipe is a relatively healthy dish, packed with nutritious ingredients. Here's why:

The recipe features a generous 6 cups of mixed vegetables, providing a variety of vitamins, minerals, and fiber
Soba noodles, made from buckwheat, offer a good source of complex carbohydrates and are often lower in calories compared to other noodle varieties
The use of extra-virgin olive oil provides healthy monounsaturated fats
Teriyaki sauce, while flavorful, can be high in sodium and sugar, depending on the brand or recipe used

To make this recipe even healthier, consider the following suggestions:

Opt for low-sodium teriyaki sauce or make your own using less sugar and salt
Increase the proportion of vegetables to noodles for added nutrients and lower carbohydrate content
Choose whole-grain soba noodles for added fiber
Incorporate lean proteins such as tofu, chicken, or shrimp to make it a more balanced meal
Reduce the amount of oil used in cooking by using a non-stick pan or cooking spray
Add more aromatics like ginger and garlic for flavor without increasing calories
Experiment with different vegetables to keep the dish interesting and varied in nutrients, such as mushrooms, carrots, and bok choy

Editor's Opinion on This Veggie Teriyaki Noodle Dish

The veggie teriyaki stir-fry with noodles recipe is a delightful and flavorful dish that beautifully combines the earthy flavors of mixed vegetables with the savory sweetness of teriyaki sauce. The use of soba noodles adds a lovely texture and depth to the dish. The cooking instructions are clear and easy to follow, making this recipe accessible for home cooks of all skill levels. The addition of toasted sesame oil and sesame seeds provides a delightful nuttiness and aroma, elevating the overall dish. This recipe is a wonderful way to enjoy a satisfying and wholesome meal packed with vibrant flavors and nutrients.

Enhance Your Veggie Teriyaki Stir-Fry with Noodles Recipe with These Unique Side Dishes:

Garlic Butter Roasted Asparagus: Tender asparagus spears roasted to perfection with a flavorful garlic butter sauce.

Honey Glazed Carrots: Sweet and tender carrots glazed with honey and a hint of cinnamon for a delightful side dish.

Miso Glazed Eggplant: Sliced eggplant coated in a savory miso glaze and roasted until caramelized and tender.

Similar Recipes to Try If You Love This Stir-Fry

Spicy Thai Basil Chicken: This recipe is a flavorful and spicy stir-fry dish that combines tender chicken with fresh basil and a kick of heat from Thai chilies. It's a perfect dish for those who love bold flavors and a bit of heat in their meals.

Mango Avocado Salsa: This recipe is a refreshing and vibrant salsa that combines sweet mango, creamy avocado, and zesty lime juice. It's a perfect accompaniment to grilled fish or chicken, or simply enjoyed with tortilla chips as a snack.

Creamy Butternut Squash Soup: This recipe is a comforting and velvety soup that features the natural sweetness of butternut squash, balanced with warm spices like cinnamon and nutmeg. It's a perfect dish for cozy nights in during the fall and winter months.

Appetizer and Dessert Pairings for This Stir-Fry Recipe

Appetizers:

Stuffed Mushrooms: Delight your taste buds with these savory stuffed mushrooms, filled with a flavorful mixture of herbs, cheese, and breadcrumbs.

Caprese Skewers: Indulge in these refreshing caprese skewers, featuring juicy cherry tomatoes, fresh mozzarella, and fragrant basil, drizzled with a balsamic glaze.

Desserts:

Chocolate Mousse: Indulge in a rich and creamy chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth texture and decadent flavor will satisfy any sweet tooth.

Berry Parfait: Layered with fresh berries, creamy yogurt, and crunchy granola, this berry parfait is a delightful combination of sweet and tangy flavors. It's a light and refreshing dessert option for any occasion.

Why trust this Veggie Teriyaki Stir-Fry with Noodles Recipe:

This recipe offers a delightful combination of teriyaki sauce and toasted sesame oil, creating a harmonious blend of flavors. The use of a variety of mixed vegetables ensures a colorful and nutritious dish. The inclusion of soba noodles adds a unique and satisfying texture. The careful cooking process allows the vegetables to caramelize, enhancing their natural sweetness. The addition of sesame seeds and green onion provides a delightful finishing touch, adding both visual appeal and a burst of fresh flavor.

Want to share your experience making this Veggie Teriyaki Stir-Fry with Noodles or discuss variations on the recipe? Head over to the Recipe Sharing forum and join the conversation!

FAQ:

Can I use different vegetables in this stir-fry?

Absolutely! You can use any combination of your favorite vegetables in this stir-fry. Some great options include bell peppers, snap peas, broccoli, carrots, and mushrooms.

Can I make this recipe gluten-free?

Yes, you can easily make this recipe gluten-free by using gluten-free soba noodles and ensuring that the teriyaki sauce you use is also gluten-free.

How can I adjust the level of spiciness in this dish?

If you prefer a spicier stir-fry, you can add some red pepper flakes or a dash of sriracha to the dish. You can also use a spicy teriyaki sauce or add some diced chili peppers while cooking the vegetables.

Can I make this dish ahead of time?

Yes, this stir-fry with noodles can be made ahead of time and stored in the refrigerator for up to 4 days. Simply reheat it in a skillet or microwave before serving.

Is there a way to make this dish vegan?

Absolutely! To make this dish vegan, ensure that the teriyaki sauce you use is vegan-friendly. You can also customize the dish with tofu or tempeh as a protein option.