🍳
LearnViz Cooking

🥘 Spanish · Main · Easy difficulty · Vegan

Anti-Inflammatory Spanish Tofu Zucchini Noodle Bowl

An anti-inflammatory zucchini noodle bowl with tofu, smoked paprika, garlic and saffron, Spanish flavours and no gluten.

Prep time
12 min
Cook time
13 min
Total time
25 min
Servings
4
Calories
506 kcal
Protein
21 g
Carbs
29 g
Fat
34 g
Course
Main

About this Spanish pasta dish

Anti-Inflammatory Spanish Tofu Zucchini Noodle Bowl is a Spanish main built around extra-firm tofu. 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: anti-inflammatory, under 25 minutes.

Ingredients

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

  • 400 g extra-firm tofu, cubed
  • 3 large zucchinis, spiralled
  • 1 cup roasted peppers, chopped
  • 2 cloves garlic, minced
  • Seasoning: smoked paprika, garlic and saffron
  • Sauce: 3 tbsp olive oil and 1 tbsp sherry vinegar
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Season the tofu with smoked paprika, garlic and saffron.

    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 tofu 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 sherry vinegar), return the tofu 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 parsley 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

Add black pepper with turmeric - it boosts absorption.

Equipment you will need

  • Large pot
  • Wide pan
  • Colander

Nutrition per serving

Estimated per serving: 506 kcal, 21 g protein, 29 g carbohydrate and 34 g fat. Roughly 17% of the energy comes from protein, 23% from carbohydrate and 60% 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 Anti-Inflammatory Spanish Tofu 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 Anti-Inflammatory Spanish Tofu Zucchini Noodle Bowl

How long does Anti-Inflammatory Spanish Tofu 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 506 kcal, with 21 g protein, 29 g carbohydrate and 34 g fat. These are estimates for the recipe's 4 servings.

Is Anti-Inflammatory Spanish Tofu 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 Anti-Inflammatory Spanish Tofu 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.

More Spanish recipes

All Spanish recipesOpen in the interactive app