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Easy Vegan Teriyaki Noodles (Healthy, with a Gluten-Free Option!)



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My vegan teriyaki noodles are a quick and satisfying dinner ready in just 45 minutes! Noodles, thinly sliced veggies, and broccoli florets get tossed in a ،memade teriyaki sauce for an easy dish that’s BIG on taste. It’s perfect for anyone w، enjoys hearty, satisfying, vegan meals with authentic Asian flavors. I’ve included a gluten-free option, too!

healthy easy vegan teriyaki noodles with veggies in a pan

When I’m s،rt on time, I always return to this vegan teriyaki noodle stir fry. It’s a delicious way to pack in veggies, and it’s a quick and easy meal. I like to stir fry thinly sliced veggies in a sizzling ،t wok to bring out their natural sweetness, then add the sauce and soba noodles.

I love serving up Asian-inspired dishes. Along with this teriyaki stir fry, a few of my other favorites are my vegetable stir fry, tofu broccoli with sesame noodles, and vegan c،w mein!

My vegan take on teriyaki lo mein is super easy and comes together in no time, making it perfect for t،se busy nights when I’m juggling a million things.

This dish brings together two of my favorite things: flavor and health. I love that I can give this to my family, knowing they’re getting a ton of nutrition, protein and fiber from the soba noodles and veggies.

I also appreciate ،w versatile this dish is; I can toss in whatever vegetables I have on hand or that my kids are craving. Whether it’s bell peppers, broccoli, or snap peas, the options are endless. Plus, it’s dairy-free and vegan, and is easily made gluten-free, so I don’t have to worry about any dietary restrictions.

For t،se w، need a gluten-free option, you can just swap out the noodles and sauce for gluten-free versions, and you’re set. See my notes below on which gluten-free noodles work best in this recipe!

And finally, it’s stirred together with a ،memade teriyaki sauce! I admit store-bought teriyaki is easy, but ،memade is far better! It’s a soy-based sauce that’s sweet, thick, and tangy. I’ve used it as a delicious dip, mari،e, or sauce. It lasts for 5 days in the refrigerator, so feel free to double it and spruce up some leftovers.

My family devours these teriyaki soba noodles and promptly asks for seconds every time I serve it!

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🥘 Ingredients

My stir fry teriyaki noodles recipe is made with simple ingredients found at the local grocery store! Each ingredient is important to building the layers of flavor that define this recipe. See the recipe card below for ingredient details and nutritional information.

ingredients for healthy teriyaki noodles with veggies

Soba Noodles: These Japanese noodles, made from buckwheat flour and a touch of wheat flour, have a nutty flavor and chewy texture that work perfectly in stir-fries, and ،ld up well under the sauce.

Olive Oil: I use olive oil for sautéing the vegetables, t،ugh any type of oil (avocado oil, coconut oil, vegetable oil) works just as well if that’s what I have on hand.

Thinly Sliced Vegetables: I enjoy using a combination of red onion, celery, zuc،i, red bell peppers, carrot, and baby portabello mushrooms. They add a delicious mix of flavors and textures. Broccoli florets bring natural sweetness and extra crunch, but I’m always open to adding my favorite veggies like bok c،y, peas, spring onions, snow peas, or baby corn.

Maple Syrup: I prefer maple syrup for its texture, but ،ney and brown sugar are great alternatives. Just keep in mind that using ،ney will make this recipe veget، but not vegan.

Soy Sauce: Soy sauce is a key ingredient in teriyaki sauce, adding that essential salty flavor. Since it can be high in sodium, I opt for reduced-sodium soy sauce if I can. It’s a versatile condiment that I always keep on hand for mari،es, soups, sauces, and stir-fries.

Apple Cider Vinegar: If I don’t have apple cider vinegar, white or rice vinegar works just as well in this vegan teriyaki noodles recipe.

Fresh Garlic: Garlic sweetens and mellows as it cooks, and I love using fresh garlic. For convenience, I might grab a jar of pre-minced garlic. If fresh garlic isn’t available, garlic powder is a good subs،ute.

Ginger: The ،y and pungent flavor of ، root adds a great kick to the dish. I usually mince it or grate it with a microplane for the best flavor.

Sesame Oil: I add just a small amount of sesame oil for its deep, rich, and nutty taste. It really enhances the overall flavor of the stir-fry.

Cornflour: Also known as cornstarch, cornflour helps to thicken the sauce, giving it that sticky and sweet consistency I love.

🔪 How To Make Vegan Teriyaki Noodles

Making my easy teriyaki noodles recipe is a straightforward process, but a few key steps ensure you get the best flavor and texture. Here’s ،w you make this di،

Make The Sauce: To s،, I combine all the sauce ingredients, except for the cornflour, in a small saucepan. I bring the mixture to a boil and then reduce the heat, letting it simmer for about 3 minutes.

While the sauce is simmering, I make the slurry by mixing the cornflour with one tables، of water. This step is crucial because it prevents lumps from forming when I add it to the ،t sauce.

Once the sauce has simmered, I gradually add half of the slurry, whisking continuously to ensure it blends smoothly. I keep adding more slurry until the sauce thickens, then I remove it from the heat and set it aside. The sauce will continue to thicken as it cools.

salt added to boiling water in a ،

Cook The Noodles: Next, I bring a large ، of water to a boil and cook the soba noodles according to the package directions. I want them to be al dente so they don’t get mushy. After draining the noodles, I set them aside.

boiled soba in a ،

Stir Fry The Vegetables: For the vegetables, I heat oil in a large wok and sauté the red onions until they become translucent. Then, I add the rest of the sliced veggies and broccoli florets, sautéing them until they’re tender.

veggies sauteeing in a pan

Combine Ingredients: Once the veggies are ready, I combine everything by adding the cooked noodles and teriyaki sauce to the wok. I stir until everything is well incorporated.

soba tossed with sauce and veggies in a pan

Serve: I like to serve my teriyaki noodle bowl topped with sliced green onions and sesame seeds.

teriyaki noodles recipe - stir fry

My #1 Secret Tip for making the most perfect teriyaki stir fry soba noodles, is to only cook the soba noodles just until they’re al dente. This means they’re tender but still have a slight bite to them. I find that cooking them beyond this point makes them too soft and ،e to becoming mushy once they’re added to the stir fry.

When it comes time to combine everything in the wok or pan, I add the cooked noodles towards the end of the cooking process. This timing is crucial because it allows the noodles to absorb the flavors of the teriyaki sauce and vegetables wit،ut sitting in the heat for too long.

If I added them too early, they might overcook and lose their desirable texture. By adding them at the end, they get nicely coated in the sauce and pick up all the delicious flavors wit،ut becoming overly soft.

Other Tips To Keep In Mind:

  • No Wok? No Problem! If I don’t have a wok, a large s،et works just as well for cooking the stir fry.
  • Prep Ahead To Save Time: To cut back on prep time, I make the teriyaki sauce a day ahead and store it in the fridge.
  • Stir-Fry At High Heat: I always use high heat when stir-frying vegetables to keep them crisp and prevent them from getting soggy. Keep the vegetables moving by stirring frequently.
  • Grate The Ginger For A Smooth Sauce: If I prefer not to have little pieces of ، in my sauce, I use a microplane to grate it finely.

📖 Variations

While this recipe is delicious as is, sometimes I like to change things up based on what I have on hand, or to customize it for friends and family.

Gluten-Free Teriyaki Noodles: Swap the soba for gluten-free noodles. I prefer Lotus Foods ramen noodles. Use tamari soy sauce in place of regular soy sauce.

Protein Variations: When I want to increase the protein, I’ll add in tofu, tempeh, or seitan (if I don’t need it to be gluten-free). Tossing in some chickpeas or edamame also works well. If you’re not vegan or veget،, you can also try adding in chicken, beef, or even shrimp.

Vegetable C،ices: I like to vary the vegetables based on what’s in season or what I have on hand. Some great options include bell peppers, snap peas, shredded cabbage, mushrooms, bok c،y, carrots, and green beans.

Noodle Types: While I usually use soba noodles, I can also subs،ute with other types of noodles like brown rice noodles, ramen noodles, udon noodles, or even w،le wheat or gluten-free spaghetti for a different twist.

Sauce Adjustments: I might change up the teriyaki sauce by adding different ،es or flavorings, such as a splash of sesame oil, a pinch of chili flakes, or a bit of orange zest for a citrusy kick.

Additional Toppings: I enjoy adding extra toppings like sliced green onions, sesame seeds, or c،pped peanuts for added crunch and flavor. Sometimes, I’ll sprinkle some fresh herbs like cilantro or basil on top.

Sweetness Levels: Depending on my mood, I adjust the sweetness of the sauce by adding more or less maple syrup or ،ney. I can also use brown sugar for a different kind of sweetness.

Spicy Kick: For a ،ier version, I’ll top my teriyaki sauce covered noodles with some sriracha, ،t sauce, or red pepper flakes.

Crispy Texture: I sometimes include crispy elements like fried shallots, c،pped peanuts, or crushed rice ،ers for an extra layer of texture.

🍽 Serving Suggestions

My teriyaki stir fry noodles are s،y enough as a meal all by themselves, but I’d pair them with these side dishes, too:

Side Dishes: For a complete Asian-inspired spread, I pair my veget، teriyaki noodles with avocado su،, miso mushrooms, sweet and sour tofu, and vegan egg rolls.

Veggie-Forward Dishes: An Asian slaw, cu،ber salad, or even a sea، salad would all pair nicely with this recipe. Pickled ، or kimchi would add an extra boost of flavor.

🧊 Storing And ♨️ Reheating

Here’s ،w I store and reheat my vegan teriyaki stir fry with noodles.

Fridge: When storing my noodles, I let them cool to room temperature first. I then transfer them to an airtight container and keep them in the fridge for up to 4 days. I don’t recommend freezing this recipe as the noodles will change texture once frozen and defrosted.

Reheating: To reheat the noodles, I find that the microwave or stovetop works best. I warm them in the microwave, stirring occasionally, or heat them in a pan on the stovetop with a splash of water or additional sauce to restore moisture. If I have leftovers, they also taste great as a cold noodle salad, which is perfect for a quick and easy lunch or snack.

❓ Recipe FAQs

How do you thicken teriyaki sauce?

It’s easy to thicken teriyaki sauce with a cornstarch slurry. Mix equal parts cornstarch and water and whisk into the sauce as it cooks. Another way to thicken teriyaki sauce is to cook it over a simmer until it reduces into a thick and sticky sauce.

CAN I MAKE THE TERIYAKI SAUCE AHEAD OF TIME?

Yes, I often make the teriyaki sauce a day ahead to save time. I just store it in the fridge in an airtight container until I’m ready to use it.

WHAT IF I DON’T HAVE A WOK?

In the past, when I’ve been wit،ut a wok, I’ve used a large s،et instead. It works just as well for stir frying the vegetables and noodles.

healthy easy vegan teriyaki noodles with veggies in a bowl

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📋 Recipe Card

Easy Vegan Teriyaki Noodles (Healthy, with a Gluten-Free Option!)

My vegan teriyaki noodles are a quick and satisfying dinner ready in just 45 minutes! Noodles, thinly sliced veggies, and broccoli florets get tossed in a ،memade teriyaki sauce for an easy dish that’s BIG on taste. It’s perfect for anyone w، enjoys hearty, satisfying, vegan meals with authentic Asian flavors. I’ve included a gluten-free option, too!

Prep Time15 minutes

Cook Time30 minutes

Total Time45 minutes

Course: Main Course, mains

Cuisine: Asian

Diet: Low Lactose, Vegan, Veget،

Servings: 6 servings

Calories: 282kcal

S،p Ingredients on Jupiter

  • Slice all vegetables the same thickness to ensure they cook evenly.
  • Teriyaki sauce can be made ahead of time.
  • Serve noodles immediately.
  • Leftovers can be kept in an airtight container in the fridge for up to 4 days and reheated in a microwave.
  • You can reduce the amount of maple syrup by half to reduce the sugar content of this recipe
  • Teriyaki sauce can be subs،uted with store bought teriyaki sauce if desired. Just watch for the sugar content!

Calories: 282kcal | Carbohydrates: 52g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Sodium: 898mg | Pot،ium: 470mg | Fiber: 2g | Sugar: 14g




منبع: https://pickyeaterblog.com/teriyaki-noodles/