Teriyaki vegetables

Ingredients

• 22.5 ml (1½ tbsp)sunflower or olive oil
• 5 ml (1 tsp)sesame oil
• ½broccoli, cut into florets
• 120 ml (½ cup)water
• 15 ml (1 tbsp)fresh ginger, grated
• 3spring onions, chopped (reserve the green parts for garnish)
• 240 ml (1 cup)red, green and yellow pepper strips
• 200 gmushrooms, halved
• 1 largecourgette, cut into strips using only the outer flesh beneath the skin
• 120 ml (½ cup)teriyaki sauce
• 30 ml (2 tbsp)sesame seed mix

Instructions

1. 1

   Cook the broccoli

   Heat 15 ml (1 tablespoon) of the oil in a wok over a high heat. Add the broccoli and cook for 1 minute.

2. 2

   Steam until tender

   Pour in the water and cook until it has evaporated and the broccoli is just tender but still has some bite. Remove the broccoli from the wok and set aside.

3. 3

   Fry aromatics

   Add the remaining oil and the sesame oil to the wok. Stir in the spring onions and ginger, then cook for a couple of minutes.

4. 4

   Cook the peppers

   Add the pepper strips and cook for 2–3 minutes, until just tender.

5. 5

   Add remaining vegetables

   Stir in the mushrooms and courgette strips. Cook until they are soft.

6. 6

   Add sauce

   Return the reserved broccoli to the wok and pour in the teriyaki sauce. Toss everything together for 30 seconds.

7. 7

   Serve hot

   Serve straight away, sprinkled with the sesame seed mix and reserved green spring onion tops.

What are teriyaki vegetables?

Teriyaki is a Japanese-style way of seasoning food with a savoury-sweet sauce, and it is widely used in Asian-inspired cooking. This version combines that glossy sauce with a mix of quickly cooked vegetables.

The method cooks the broccoli separately before bringing everything together, helping it keep its bite while the other vegetables take on the sauce.

Nutrition and macros by portion

The nutrition label shows one serving as written: 150 calories, 5g protein, 21g carbs, 8g fat.

The vegetables and teriyaki sauce provide most of the carbohydrates, while the cooking oils and sesame seeds contribute much of the fat. The vegetables add a little protein, but serving this with tofu or edamame can make the plate more filling; rice or noodles are another practical accompaniment.

The vegetable mix

Broccoli: a short cook with a little water makes the florets tender without leaving them in the wok for the full cooking time.

Peppers and courgette: cut them into strips so they cook quickly and sit neatly alongside the halved mushrooms.

Build the flavour

Ginger and spring onions: cook them briefly in the oil to bring their flavour into the base of the dish. Keep the green spring onion tops aside for a fresh-looking garnish.

Teriyaki sauce: add it at the end with the broccoli, then toss for just 30 seconds so the vegetables are coated without prolonged cooking.

Keep the vegetables crisp-tender

High heat and a wok help the vegetables cook quickly. Give the broccoli its minute in the oil, then cook it with the water only until just tender and the water has evaporated.

The peppers should still have some bite after 2–3 minutes. Cook the mushrooms and courgette until soft, checking them as you go because their timing can vary with the thickness of the strips.

A quick meal in stages

Prepare and cut the vegetables before heating the wok; the cooking moves quickly once it is hot. The recipe takes 15 minutes in total, with the broccoli cooked first and set aside while the other vegetables are prepared.

Use a high-sided wok or a large frying pan so you can stir and coat the vegetables without spilling them.

What to serve alongside

Rice is an easy accompaniment and makes the saucy vegetables more substantial. Noodles also work well, either served alongside or tossed through the vegetables at the end.

For a fuller meal, pair the dish with tofu or another protein of your choice; keep it separate or add it to the wok before the sauce.

Recipe notes & tips

• Cut the vegetables before you start cooking so they are ready to add in quick succession.
• Keep the wok hot and stir frequently to cook the strips evenly.
• Reserve the spring onion greens before adding the chopped onions to the wok.
• Remove the broccoli as soon as it is just tender and the water has evaporated.
• Toss the teriyaki sauce through the vegetables briefly, for 30 seconds as directed.

Variations

• Add tofu: brown it in the wok before cooking the vegetables, then return it with the sauce.
• Use other mushrooms: slice them evenly so they cook at a similar rate.
• Change the peppers: use any mix of red, green and yellow pepper strips you have.
• Add chilli: include a little sliced fresh chilli with the ginger for heat.
• Serve with noodles: toss cooked noodles through the finished vegetables just before serving.

Common mistakes to avoid

• Crowding the wok: use a large wok or frying pan so the vegetables can be stirred freely.
• Overcooking the broccoli: remove it once it is just tender, then add it back at the end.
• Adding the sauce too early: wait until the vegetables are cooked so the sauce only needs 30 seconds in the wok.
• Cutting uneven strips: aim for similar thickness so the peppers and courgette cook at roughly the same pace.
• Forgetting the garnish: set aside the green spring onion tops before cooking and scatter them on when serving.

How to store

Refrigerate leftovers in an airtight container and use within 3 days. Reheat in a wok or frying pan over a medium heat until piping hot, stirring gently; the vegetables will be softer after reheating.

Frequently asked questions