Last Updated on January 26, 2022 by Slow The Cook Down
Ready to serve in 15 minutes, this vegetable chickpea teriyaki recipe is one delicious meat-free meal. Healthy and filling, it's a great alternative to takeout, and doesn't compromise on flavor. Made with a gluten-free homemade sauce, it's a great go to vegan dinner after a busy day.
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If you are looking for some weeknight dinner inspiration, I've got you covered with this super tasty vegetable chickpea teriyaki recipe. Full of your favorite Japanese flavors, this meat-free dish is hearty, filling and super delicious!
Stir fry dishes are a great option after a busy day, fresh ingredients are quickly cooked and tossed in a delicious sauce for a healthy and quick family dinner that you can have on the table in 15 minutes.
If you are trying to eat less meat, up your intake of veggies, or, just want something super tasty that isn't takeout, then this dish covers all bases!
Be sure to try my Chickpea & Spinach Curry and Vegan Mushroom Chili too!
Why you will love this recipe!
- Quick and easy: Just chop the veggies, cook them quickly and then toss in the sauce. Even the most novice of home chefs will be able to master this one.
- Healthy: Loaded with fresh veggies and plant-based protein, this low fat dish is lower in salt and sugar compared to your store bought stir fry sauce or takeout.
- One pan: one of the main reasons I love a stir fry is because it's all cooked in one pan on the stovetop, so even the clean up takes minutes. You can make this recipe in a skillet or wok.
- Dietary info: This vegetable chickpea teriyaki is vegan and gluten-free.
Ingredients
For the teriyaki sauce
- Tamari sauce: To keep this dish gluten-free, I used Tamari sauce rather than soy sauce. Tamari has a deeper and richer soy flavor and is less salty. You can swap it for soy sauce if you have it to hand.
- Brown sugar: The molasses in the brown sugar creates a deeper more subtle sweetness than white sugar. Honey or maple syrup could also be used as a sweetener.
- Garlic and ginger: Key ingredients for any Japanese dish. For the best flavor and health benefits use fresh, in a pinch you can use a teaspoon of ground.
- Sesame oil: This adds a nice subtle nutty flavor, and the oil helps the flavors of the sauce to penetrate the veggies. You can use canola or vegetable oil if you have it to hand, but you'll miss out on that flavor.
- Rice wine vinegar: This is a mild vinegar that doesn't overpower the dish, but helps to balance the flavors. In a pinch, you can substitute with white wine vinegar or apple cider vinegar.
- Cornstarch: Used to thicken the sauce. Arrowroot starch can also be used.
For the stir fry
- Vegetables: Onion, red bell pepper and broccoli.
- Chickpeas: Use canned chickpeas. Drain and rinse them well before using.
- Garnishes: Optional, but it's great to top this dish with some sesame seeds or green onion, or both!
How to make vegetable chickpea teriyaki
Be sure to scroll down for the full recipe!
- Whisk together the ingredients for the teriyaki sauce and set to one side (photo 1).
- Stir fry the vegetables til tender, but still with a crunch (photo 2).
- Add in the chickpeas (photo 3).
- Pour in the sauce, mix together and simmer to let the sauce thicken (photo 4).
Recipe Variations
It's so easy to make this vegetable chickpea teriyaki stir fry to suit your tastes.
- Add meat: If you want a meatier dish, you can brown some chicken or strips of beef in the pan first, before adding the veggies. You can also make this with shrimp, just add it in with the veggies and cook til opaque.
- Add different veggies: You can easily mix up the veggies in this dish. It's best to stick to firmer veggies that have a bit of a crunch, like carrot sticks or baby sweetcorn.
- Make it spicy: Add in a few chili flakes to the teriyaki sauce for a bit of heat.
Frequently Asked Questions
Teriyaki is a Japanese sauce that is made primarily with soy sauce, brown sugar, ginger, honey and mirin. It has a savory, salty and sweet flavor, with an umami taste.
For my teriyaki sauce recipe, I substituted the mirin (a rice wine) for rice wine vinegar, and I also opted for a lower sugar recipe by omitting the honey and using a little brown sugar instead.
I personally LOVE chickpeas, but you can easily make this recipe with other legumes that you have to hand, Black beans, cannellini beans and soybeans are all great replacements.
This sauce is perfect for stir frying, but you can also use it as marinade for chicken, beef and fish. It's a great way to quickly add flavor to so many dishes.
Serving Suggestions
This vegan teriyaki recipe is great to serve over white rice, brown rice, noodles or quinoa. Try it with my air fryer egg fried rice or garlic chili fried rice, or check out these vegan rice side dishes for more inspo.
Make ahead and Storage
This vegetable chickpea teriyaki is great for weekly meal prep and freezer meals. Once cooked, let it cool and place into an air tight container. It will keep well in the fridge for 3 to 4 days, and in the freezer for up to 3 months.
Reheat the dish in a skillet on the stovetop to serve. If frozen, let it thaw in the fridge overnight before reheating.
Recipe Notes and Tips
- Double the teriyaki sauce recipe for meal prep. You can freeze it for up to 3 months and it will keep well in the fridge for up to a week.
- Cut your veggies fairly small so that they combine easily, cook quickly and are easy to eat.
- Make sure the oil in your skillet or wok is hot before adding the veggies. They'll cook quickly without getting too soft.
- Don't overcook your veggies. The onion should be soft, but you want the broccoli to still have a bit of crunch to it.
More Vegan Recipes
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Vegetable Chickpea Teriyaki
Equipment
- Large Skillet (or wok)
Ingredients
For the teriyaki sauce
- ½ cup tamari sauce (4 tablespoons)
- 3 tablespoons brown sugar
- 2 garlic cloves (minced)
- 1 tablespoon fresh ginger (minced)
- 1 teaspoon sesame oil
- 1 tablespoon rice wine vinegar
- 1 tablespoon cornstarch
For the stir fry
- 1 tablespoon oil (for cooking)
- 1 yellow onion (diced)
- 1 red bell pepper (diced)
- 1 large head of broccoli (cut into small florets)
- 1 can chickpeas (400g / 15oz) drained and rinsed
Instructions
- Whisk together all of the ingredients for the teriyaki sauce together in a bowl and set to one side.
- Chop the vegetables and drain and rinse the canned chickpeas.
- Heat the oil in a large skillet or wok on a high heat.
- Once the oil is hot, add the onion and bell pepper to the pan. Cook for a few minutes til the onion starts to soften.
- Add in the broccoli and cook for another couple of minutes, stirring occasionally til it is bright green in color.
- Add in the drained chickpeas and cook again for a couple of minutes.
- Pour in the teriyaki sauce and stir to coat the vegetables. Cook for a few more minutes til the sauce has thickened and serve.
Notes
- Double the teriyaki sauce recipe for meal prep. You can freeze it for up to 3 months and it will keep well in the fridge for up to a week.
- Cut your veggies fairly small so that they combine easily, cook quickly and are easy to eat.
- Make sure the oil in your skillet or wok is hot before adding the veggies. They'll cook quickly without getting too soft.
- Don't overcook your veggies. The onion should be soft, but you want the broccoli to still have a bit of crunch to it.
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