Teriyaki Mushrooms with Snow Peas (Oil-Free!)
If you’re looking for a quick, healthy, and flavorful dish, this Teriyaki Mushrooms with Snow Peas recipe is perfect! Made without oil, this dish lets the natural flavors of mushrooms and snow peas shine while soaking up a delicious homemade teriyaki sauce. It’s a great plant-based side or main dish, packed with umami, sweetness, and a touch of zing from fresh ginger and garlic. Serve it over rice or quinoa for a satisfying meal in under 20 minutes!
Ingredients
2 cups mushrooms (button, cremini, or shiitake), sliced
1 cup snow peas, trimmed
2 cloves garlic, minced
1/2-inch piece ginger, grated
1/4 cup low-sodium soy sauce or tamari
2 tbsp maple syrup or honey
1 tbsp rice vinegar
1 tsp cornstarch (optional, for thickening)
1/4 cup water
1/2 tsp sesame seeds (for garnish)
1 green onion, sliced (for garnish)
Instructions
Prepare the Sauce:
In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, and cornstarch (if using). Set aside.
Sauté with Water:
Heat a non-stick pan over medium heat. Add garlic and ginger with a splash of water. Sauté for 1 minute until fragrant.
Cook Mushrooms:
Add sliced mushrooms and stir frequently, adding small amounts of water as needed to prevent sticking. Cook for 5-7 minutes until mushrooms release their juices and soften.
Add Snow Peas & Sauce:
Stir in the snow peas and pour the prepared sauce over the vegetables. Stir well and cook for 3-4 minutes until snow peas are bright green and slightly tender.
Thicken & Finish:
If using cornstarch, let the sauce simmer for 1-2 minutes until slightly thickened. Remove from heat.
Garnish & Serve:
Sprinkle with sesame seeds and sliced green onions. Serve hot over rice or quinoa.
Tips for the Best Teriyaki Mushrooms with Snow Peas (Oil-Free!)
Use a Non-Stick Pan: Since this recipe is oil-free, a good non-stick pan helps prevent sticking while cooking.
Water Sautéing: Add small amounts of water (or vegetable broth) as needed when cooking the garlic, ginger, and mushrooms to prevent burning.
Don’t Overcook Snow Peas: Cook just until bright green and slightly tender to keep their crisp texture.
Thicken the Sauce: If you prefer a thicker sauce, mix 1 teaspoon of cornstarch with water before adding it to the pan.
Boost the Protein: Serve with tofu, tempeh, or edamame for added protein.
Nutritional Benefits (per serving, approximate)
Calories: ~80-100 kcal
Protein: ~4g
Carbohydrates: ~16g
Fiber: ~3g
Fat: ~0.5g (naturally from mushrooms)
Vitamin C: Snow peas are rich in Vitamin C, boosting immunity.
B Vitamins: Mushrooms provide B vitamins, supporting energy metabolism.
Antioxidants: Ginger and garlic have anti-inflammatory properties.
This dish is low in fat, high in fiber, and packed with plant-based nutrients, making it a great addition to a balanced diet!