Veggie Teriyaki Stir-Fry with Noodles

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Veggie Teriyaki Stir-Fry with Noodles

Veggie Teriyaki Stir-Fry with Noodles is a vibrant, colorful dish that bursts with flavor and life. This delightful recipe brings together a medley of fresh vegetables enveloped in a rich teriyaki sauce, served over satisfying soba noodles. Imagine the crunch of bell peppers, the sweetness of carrots, and the earthiness of zucchini, all cooked to perfection. This dish is more than just food; it’s a celebration of wholesome ingredients and a fusion of flavors that will leave you craving for more. Perfect for a quick weeknight dinner or a family gathering, it’s worth making for its incredible taste and nourishing benefits.

Why You’ll Love This Recipe

Not only is preparing Veggie Teriyaki Stir-Fry with Noodles easy, but it’s also family-friendly! With minimal ingredients and a cooking time that won’t keep you in the kitchen for long, you can whip up a wholesome meal in no time. This dish brings together the benefits of various vegetables, providing a rich source of vitamins and minerals. Plus, its uplifting flavor profile makes it a hit with both kids and adults alike. The combination of texture and taste with each bite will make you want to savor every forkful.

Ingredients for Veggie Teriyaki Stir-Fry with Noodles

To prepare this delicious Veggie Teriyaki Stir-Fry with Noodles, you will need the following ingredients:

• 4 ounces of soba noodles – These buckwheat noodles not only provide a unique taste but also enhance the dish’s nutritional value.
• 2 tablespoons of extra-virgin olive oil or avocado oil – A healthy fat that adds depth and flavor to your stir-fry.
• 1 medium red or white onion, halved and thinly sliced – This brings a lovely sweetness and aroma to the dish.
• ½ teaspoon fine sea salt – A simple seasoning that brings out the natural flavors.
• 6 cups of thinly sliced mixed vegetables (bell peppers, carrots, zucchini) – A colorful array that contributes to both flavor and visual appeal.
• ½ cup teriyaki sauce – The star of the show, giving your stir-fry its signature taste.
• 1 to 2 teaspoons toasted sesame oil – This adds a nutty richness to the dish.
• 1 teaspoon sesame seeds – A delightful crunch that enhances the overall texture.
• ¼ cup thinly sliced green onion – A fresh garnish that brightens up the dish.

Step-by-Step Directions

1. Boil the noodles: Start by bringing a large pot of water to a rolling boil. Once boiling, add the soba noodles and cook according to the package instructions until al dente. Drain the noodles and rinse under cool water to stop the cooking process and set aside.

2. Sauté the onion: In a large skillet, over medium heat, warm the olive or avocado oil. Add the sliced onion along with the fine sea salt, cooking until the onions are tender and caramelized, which should take about 4-6 minutes.

3. Cook the vegetables: Next, add the mixed vegetables to the skillet. Stir-fry them for about 10-15 minutes or until they soften and caramelize beautifully. This brings out their natural sweetness and enhances their lovely flavors.

4. Combine noodles and sauce: Once the vegetables are perfectly cooked, toss in the boiled noodles and pour the teriyaki sauce over the mixture. Stir well to coat everything evenly, allowing it to heat through for about a minute.

5. Final touches: For that extra layer of flavor, drizzle in the toasted sesame oil and sprinkle with sesame seeds, ensuring every bite is full of taste.

6. Serve and enjoy: Finally, serve your stir-fry in bowls, garnished with freshly sliced green onions and additional sesame seeds. Enjoy immediately and savor the delightful combination of textures and flavors. Leftovers can be stored in the fridge for up to four days.

Tips & Tricks

For the best Veggie Teriyaki Stir-Fry with Noodles, consider these chef’s secrets:

• While preparing the vegetables, opt for seasonal veggies for the freshest taste and vibrancy.
• For an even richer flavor, sauté the vegetables in a little more sesame oil.
• If you like a bit of heat, feel free to add a dash of chili flakes or your favorite hot sauce for a spicy kick.
• Experiment with different vegetables based on availability; broccoli, snap peas, or mushrooms make fantastic additions.
• Make it a complete meal by adding tofu or cooked chicken for protein.

Serving Suggestions & Pairings

This Veggie Teriyaki Stir-Fry with Noodles can be served by itself or with a refreshing side salad to complement the meal. A light cucumber salad dressed with rice vinegar pairs perfectly and adds a refreshing crunch. You can also serve it with steamed edamame or a side of miso soup for a complete Japanese-inspired dining experience.

For a creative twist, consider presenting it in a bento-style box for enjoyable lunch options throughout the week.

Nutritional Information

This Veggie Teriyaki Stir-Fry with Noodles is not just a feast for the palate but also offers a wealth of nutritional benefits. With approximately 350-400 calories per serving, it provides a good balance of carbohydrates, healthy fats, and plenty of vitamins from the vegetables. The soba noodles are a source of complex carbohydrates, while the assortment of vegetables ensures you get a variety of essential nutrients.

This dish is perfect for those who are health-conscious yet don’t want to sacrifice flavor.

Storing Tips & Variations for Veggie Teriyaki Stir-Fry with Noodles

To store your Veggie Teriyaki Stir-Fry, simply keep it in an airtight container in the fridge for up to four days. The flavors will continue to meld, making for even tastier leftovers! Additionally, you can freeze the stir-fry by portioning it into meal containers; just thaw in the refrigerator before reheating.

For a healthier option, consider substituting soba noodles with zucchini noodles or cauliflower rice for a low-carb alternative. You can also make this dish fully vegan by omitting any animal-based protein additions, ensuring it remains both delicious and plant-based.

Conclusion for Veggie Teriyaki Stir-Fry with Noodles

If you’re searching for a quick, easy, and satisfying meal, look no further than this Veggie Teriyaki Stir-Fry with Noodles. This dish encapsulates all that’s good about healthy eating while offering the rich flavors you crave. So, gather your ingredients and give this delightful recipe a try today—you won’t regret it!

FAQs

1. Can I use other types of noodles for this stir-fry?
Yes, while soba noodles are recommended for their flavor and texture, feel free to substitute with rice noodles, whole wheat spaghetti, or even spiralized veggies for a low-carb option.

2. Is this recipe gluten-free?
To make this dish gluten-free, ensure you use gluten-free teriyaki sauce and opt for rice noodles instead of soba noodles if gluten is a concern.

3. How can I increase the protein in this dish?
You can add cubed tofu, tempeh, or shredded chicken to the stir-fry. Cook them in the skillet before adding the vegetables to ensure they are properly cooked.

4. What vegetables can I use in place of those listed?
Feel free to substitute any of your favorite vegetables such as broccoli, snap peas, mushrooms, or snow peas. The stir-fry is versatile and can be adjusted to your liking.

5. Can this dish be made ahead of time?
Yes, you can prepare the stir-fry ahead of time and store it in the fridge for up to four days. Just reheat in a skillet or microwave before serving.

Try these tips and enjoy a healthy, flavorful stir-fry that will impress your family and friends!

Veggie Teriyaki Stir-Fry with Noodles

Print Recipe

Pin Recipe

A vibrant stir-fry featuring fresh vegetables and soba noodles enveloped in a rich teriyaki sauce.

• Author: catherine
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stir-Frying
• Cuisine: Japanese
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

• 4 ounces soba noodles
• 2 tablespoons extra-virgin olive oil or avocado oil
• 1 medium red or white onion, halved and thinly sliced
• ½ teaspoon fine sea salt
• 6 cups thinly sliced mixed vegetables (bell peppers, carrots, zucchini)
• ½ cup teriyaki sauce
• 1 to 2 teaspoons toasted sesame oil
• 1 teaspoon sesame seeds
• ¼ cup thinly sliced green onion

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Instructions

1. Boil the noodles: Bring a large pot of water to a rolling boil. Cook the soba noodles according to package instructions until al dente. Drain and rinse under cool water.
2. Sauté the onion: In a large skillet, warm olive or avocado oil over medium heat. Add sliced onion and sea salt, cooking until tender and caramelized, about 4-6 minutes.
3. Cook the vegetables: Add mixed vegetables to the skillet and stir-fry for about 10-15 minutes until softened and caramelized.
4. Combine noodles and sauce: Toss in the boiled noodles and pour teriyaki sauce over the mixture. Stir well to coat evenly and heat through for about a minute.
5. Final touches: Drizzle in toasted sesame oil and sprinkle with sesame seeds.
6. Serve and enjoy: Serve in bowls garnished with green onions and additional sesame seeds.

Notes

For added flavor, consider using seasonal veggies and adding chili flakes for heat.

Nutrition

• Serving Size: 1 serving
• Calories: 375
• Sugar: 6g
• Sodium: 500mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 50g
• Fiber: 6g
• Protein: 12g
• Cholesterol: 0mg

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