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🍝 Italian · Main · Easy difficulty · Vegan

Low-GI Italian Tempeh Zucchini Noodle Bowl

A diabetic-friendly zucchini noodle bowl with tempeh, basil, garlic and oregano, Italian flavours and no gluten.

Prep time
12 min
Cook time
13 min
Total time
25 min
Servings
4
Calories
391 kcal
Protein
22 g
Carbs
15 g
Fat
27 g
Course
Main

About this Italian pasta dish

Low-GI Italian Tempeh Zucchini Noodle Bowl is a Italian main built around tempeh (certified gluten-free). It takes about 25 min from start to finish, 12 minutes of prep and 13 minutes of cooking, and serves 4.

Cooking method: pasta dish. Difficulty is rated easy. Vegan, and marked gluten-free in our data.

Good for: diabetic-friendly, under 25 minutes, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 300 g tempeh (certified gluten-free), cubed
  • 3 large zucchinis, spiralled
  • 1 cup tomatoes, chopped
  • 2 cloves garlic, minced
  • Seasoning: basil, garlic and oregano
  • Sauce: 3 tbsp olive oil and 1 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Season the tempeh with basil, garlic and oregano.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Sear the tempeh in a hot pan for 7 minutes until cooked through; set aside.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  3. Step 3. Spiralise the zucchini and pat dry with a clean towel.

    Heat
    Off, no heat yet
    Look for
    Pieces are roughly the same size, so they all finish cooking together.
    Why it matters
    Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
    Avoid
    Cutting pieces of mixed sizes: small ones burn while big ones stay raw.

  4. Step 4. Toss the zucchini noodles in the same pan for 2 minutes, just until barely tender.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  5. Step 5. Stir in the sauce (3 tbsp olive oil and 1 tbsp balsamic vinegar), return the tempeh and toss well.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  6. Step 6. Top with fresh basil and serve right away.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

Chef's tip

Pair carbs with protein and fibre to slow glucose spikes; check with your dietitian.

Equipment you will need

  • Large pot
  • Wide pan
  • Colander

Nutrition per serving

Estimated per serving: 391 kcal, 22 g protein, 15 g carbohydrate and 27 g fat. Roughly 23% of the energy comes from protein, 15% from carbohydrate and 62% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Low-GI Italian Tempeh Zucchini Noodle Bowl

Substitutions and variations

  • Use gluten-free pasta for a wheat-free version and follow the packet timing.
  • Keep a cup of starchy pasta water to loosen the sauce at the end.
  • Add extra vegetables for fibre and colour, and serve a smaller pasta portion if you want fewer calories.

Frequently asked questions about Low-GI Italian Tempeh Zucchini Noodle Bowl

How long does Low-GI Italian Tempeh Zucchini Noodle Bowl take to make?

It takes about 25 min in total: 12 minutes of prep and 13 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 391 kcal, with 22 g protein, 15 g carbohydrate and 27 g fat. These are estimates for the recipe's 4 servings.

Is Low-GI Italian Tempeh Zucchini Noodle Bowl gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Low-GI Italian Tempeh Zucchini Noodle Bowl ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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