Teriyaki Mushrooms with Snow Peas (Oil-Free!)

There’s something undeniably comforting about a stir-fry. It’s fast, flavorful, and flexible—like your favorite pair of jeans but in food form. And this Teriyaki Mushrooms with Snow Peas recipe? It’s a total weeknight winner.

We’re talking tender, juicy mushrooms coated in a sweet-savory teriyaki glaze, nestled up next to crisp, vibrant snow peas. The best part? This beauty is completely oil-free, but you’d never guess it from the deep, glossy sauce and satisfying textures.

I first made this dish on a night when I was staring down a nearly empty fridge and didn’t feel like fussing with a complicated recipe—or washing a bunch of dishes (you know the feeling). I had mushrooms, snow peas, soy sauce, a little maple syrup, and boom—dinner magic happened. Ever since then, this one has been on heavy rotation.

Whether you’re trying to cut back on oil, cook plant-based, or just want a quick, tasty dinner that comes together in 20 minutes flat, this dish totally delivers. You can serve it over rice, spoon it into a grain bowl, or eat it straight from the pan—no judgment here.

Oh, and did I mention it’s also kid-friendly, meal-prep-friendly, and super budget-friendly? Let’s make it!

Why You’ll Love This Recipe

• Quick and easy: We’re talking 20 minutes from start to finish. No sautéing in oil, no complicated techniques—just chop, simmer, and go.
• Flavor-packed: The homemade teriyaki sauce is a perfect balance of salty, sweet, tangy, and umami. It clings to every mushroom slice and snow pea pod.
• No oil needed: Thanks to a clever water-sautéing technique and the natural moisture in mushrooms, you’ll never miss the oil.
• Healthy and wholesome: This recipe is naturally vegan, oil-free, and can be gluten-free with one simple swap (tamari instead of soy sauce).
• Weeknight-perfect: It’s a one-pan wonder that’s perfect for busy nights when you need something fast but still crave something warm and satisfying.
• Customizable: Add tofu or chickpeas for protein, swap in other veggies like broccoli or bell peppers, or crank up the heat with chili flakes.

The textures here are everything. The mushrooms are juicy and meaty, while the snow peas stay crisp and bright. And that sauce? It’s sticky, glossy, and just the right amount of indulgent.

Whether you’re a seasoned plant-based pro or just dipping your toes into meatless meals, this teriyaki stir-fry is a keeper.

Preparation Time and Servings

• Total Time: 20 minutes
  • Prep: 10 minutes
  • Cook: 10 minutes
• Servings: 2–3 as a main dish, 4 as a side
• Nutrition per serving (approximate):
  • Calories: 170
  • Protein: 6g
  • Carbs: 24g
  • Fat: 1g
  • Fiber: 5g

Ingredients

Here’s what you’ll need to make this oil-free teriyaki mushroom stir-fry magic happen:

• 8 oz mushrooms, sliced (cremini, button, or shiitake work great)
  → The star of the show! Mushrooms soak up flavor like sponges and add a hearty, meaty texture.
• 2 cups snow peas, ends trimmed
  → Fresh, crunchy, and vibrant—snow peas balance out the mushrooms perfectly.
• 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
  → Base of our teriyaki sauce; salty and full of umami.
• 1 1/2 tbsp maple syrup
  → Adds natural sweetness and that signature teriyaki shine.
• 1 tbsp rice vinegar
  → A little acidity balances the flavors.
• 1 tsp grated fresh ginger
  → Adds warmth and a subtle spicy kick.
• 2 cloves garlic, minced
  → Always a flavor booster!
• 1/2 tsp cornstarch + 1 tbsp water (for slurry)
  → Thickens the sauce into that glossy teriyaki goodness.
• 2–3 tbsp water (for sautéing)
  → Keeps everything moving without oil.

Optional for serving:

• Cooked rice or noodles
• Sesame seeds or green onions for garnish

Step-by-Step Instructions

1. Prep Your Veggies

• Clean and slice the mushrooms. If using shiitake, remove the tough stems first.
• Rinse your snow peas and trim the ends. You can leave them whole or slice them diagonally for extra flair.
• Mince the garlic and grate the ginger. Keep them handy—we’ll need them in a sec!

2. Make the Teriyaki Sauce

• In a small bowl or cup, whisk together:
  • 1/4 cup soy sauce
  • 1 1/2 tbsp maple syrup
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger
  • 2 minced garlic cloves
• In a separate small bowl, mix 1/2 tsp cornstarch with 1 tbsp water to make a slurry. Set aside.

Tip: Want it a little spicier? Add 1/4 tsp chili flakes or a splash of hot sauce to the sauce mix.

3. Water-Sauté the Mushrooms

• Heat a large nonstick skillet or wok over medium-high heat.
• Add the mushrooms and 2 tbsp water. Stir frequently, letting the mushrooms release their moisture.
• After about 5–7 minutes, they’ll start to brown slightly and shrink. If they start sticking, add another tablespoon of water as needed.

Don’t rush this step! Let the mushrooms cook down fully so they soak up all the saucy goodness later.

4. Add Snow Peas

• Once the mushrooms are cooked and golden, toss in the snow peas.
• Stir-fry for just 2–3 minutes—you want them to stay bright green and crisp-tender.

5. Pour in the Sauce

• Give your sauce one last stir (garlic and ginger tend to settle).
• Pour the sauce over the veggies and stir to coat everything evenly.
• Let it simmer for 1–2 minutes to bring the flavors together.

6. Thicken the Sauce

• Pour in the cornstarch slurry and stir continuously as the sauce starts to bubble.
• In 30 seconds to 1 minute, it’ll thicken into a glossy glaze that hugs every piece of mushroom and snow pea.

It’s done when: The sauce clings to your veggies, and everything looks irresistibly shiny.

7. Serve and Garnish

• Serve hot over cooked rice, quinoa, noodles, or even cauliflower rice.
• Garnish with sesame seeds, green onions, or a squeeze of lime if you like a citrusy twist.

How to Serve

This stir-fry is super versatile, so you can serve it up however you like! Here are some favorite ways:

• Over Steamed Rice: Classic and cozy. Jasmine or brown rice both work beautifully.
• With Noodles: Try soba, udon, or even whole wheat spaghetti for a twist.
• In a Grain Bowl: Add cooked quinoa, roasted tofu, and shredded carrots.
• Lettuce Wraps: Scoop into romaine or butter lettuce for a fun, fresh meal.
• With Cauliflower Rice: For a low-carb option that’s still super satisfying.

Additional Tips

1. Use a nonstick pan: Since we’re not using oil, a good nonstick surface is key to prevent sticking and burning.
2. Don’t overcrowd the pan: Mushrooms need room to breathe—overcrowding causes them to steam instead of brown.
3. Adjust sauce to taste: Like it sweeter? Add a bit more maple syrup. Want it saltier? A splash more soy sauce.
4. Prep everything first: Stir-fries move fast, so have your sauce, slurry, and veggies ready before you start cooking.
5. Add protein: Toss in pan-seared tofu, edamame, or chickpeas to make it a complete, filling meal.

Recipe Variations

Looking to switch things up? Here are some fun ways to customize this recipe:

• Add Protein: Tofu, tempeh, or seitan make excellent additions. Just brown them first (with or without oil) and then stir into the finished dish.
• Spice it Up: Add fresh chili, chili flakes, or sriracha to the sauce for a kick.
• Mix Up the Veggies: Try broccoli, bell peppers, snap peas, or baby corn. Just adjust cooking times so they stay crisp-tender.
• Gluten-Free Option: Use tamari or coconut aminos instead of soy sauce.
• Low-Sodium: Choose low-sodium soy sauce and adjust the maple syrup to taste.
• Bulk it Up: Add cooked noodles right into the pan after the sauce thickens and toss everything together.

Serving Suggestions

Pair your teriyaki mushrooms with one (or more!) of these tasty sides to create a complete, satisfying meal:

Side Dishes:

• Garlic Fried Rice (oil-free version): Lightly sauté rice with garlic, green onion, and a splash of soy sauce.
• Steamed Broccoli or Bok Choy: A light, healthy side that balances the richness of the teriyaki sauce.
• Miso Soup: Warm, brothy, and nourishing.
• Simple Cucumber Salad: Thinly sliced cucumbers with rice vinegar, sesame seeds, and a pinch of sugar.

For Kids:

• Serve with plain rice or noodles, and offer the sauce on the side.
• Add pineapple chunks for a sweet twist kids will love!

Freezing and Storage

Storing Leftovers:

• Let the dish cool completely before transferring to an airtight container.
• Store in the refrigerator for up to 3 days.

Reheating:

• Warm in a skillet over medium heat with a splash of water or soy sauce to loosen the glaze.
• You can also microwave in 30-second intervals, stirring between rounds.

Freezing:

• Mushrooms and snow peas freeze surprisingly well!
• Let everything cool, then portion into freezer-safe bags or containers.
• Freeze for up to 2 months.

To reheat: Let thaw in the fridge overnight, then warm in a skillet with a little water to rehydrate the sauce.

Special Equipment

• Nonstick Skillet or Wok: Essential for oil-free stir-frying.
• Garlic Press or Microplane: Handy for quickly grating garlic and ginger.
• Silicone Spatula: Perfect for scraping every bit of sauce from the pan.
• Rice Cooker (optional): Makes perfectly fluffy rice every time with zero effort.

FAQ

1. Can I use frozen mushrooms or snow peas?
Yes! Just thaw and pat dry first to avoid extra water in the pan.

2. How do I keep this truly oil-free?
Use a good nonstick pan and water-sauté instead of oil. It works like a charm!

3. What if I don’t have cornstarch?
You can use arrowroot powder or tapioca starch as a thickener—just sub 1:1.

4. Can I make the sauce ahead of time?
Absolutely. Mix it up to 3 days in advance and store in a jar in the fridge.

5. Is this recipe gluten-free?
Yes, just swap soy sauce for gluten-free tamari or coconut aminos.

6. What kind of mushrooms work best?
Cremini, button, and shiitake are great options. Portobello slices also work for a meatier texture.

7. Can I double the recipe?
Totally! Just cook the mushrooms in batches so they don’t overcrowd the pan.

8. How do I make it more filling?
Serve it over brown rice, add tofu or chickpeas, or toss with whole grain noodles.

9. Can I add more veggies?
Yes! Bell peppers, broccoli, carrots, or cabbage are all delicious in this stir-fry.

10. How do I store leftovers without them getting soggy?
Store sauce and veggies separately if possible. Reheat gently with a splash of water to keep the texture fresh.

Conclusion

There you have it—your new go-to for quick, easy, oil-free deliciousness: Teriyaki Mushrooms with Snow Peas. It’s saucy, satisfying, and just plain fun to eat. Whether you’re cooking for one, feeding a family, or prepping lunches for the week, this recipe hits all the right notes.

I hope this one becomes a favorite in your kitchen like it has in mine! Don’t forget to make it your own with any of the variations we talked about—and definitely let me know how it turns out.

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