Recipe description
July 27, 2026
Blood Sugar Friendly Tempeh Quinoa Tray Bake
A gut-friendly, blood sugar-smart tray bake featuring tempeh and quinoa
Blood Sugar Friendly
Easy Recipe
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: soy, tree_nut, sulfites
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We found the following intolerances in the recipe ingredients: gluten,histamine, gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from quinoa, tempeh, and vegetables.
- Includes a fermented ingredient (tempeh) for gut-health-friendly microbes.
- Balanced with plant protein, healthy fats, and slow-release carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tempeh
200
gram
Quinoa
1
cup
Mixed vegetables
2
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Onion
1
piece
Soy sauce
2
teaspoon
Black pepper
0.5
teaspoon
Oregano
1
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Preheat oven to 200°C (392°F). Rinse quinoa under cold water and drain well.
2
Dice tempeh into 1-inch cubes. Chop onion and garlic finely. Prepare mixed vegetables (such as zucchini, bell peppers, and carrots) into bite-sized pieces.
3
In a large bowl, toss tempeh, quinoa, and mixed vegetables with olive oil, soy sauce, minced garlic, chopped onion, oregano, and black pepper until evenly coated.
4
Spread the mixture evenly on a large baking tray lined with parchment paper.
5
Bake for 25-30 minutes, flipping halfway through, until vegetables are tender and tempeh is golden brown.
6
Remove from oven, drizzle with fresh lemon juice, and let rest for 5 minutes before serving.
More Recipes For Your Gut
Nutrition
719 kcal
Calories
32 g
Protein
64 g
Carbohydrates
12 g
Fiber
8 g
Sugar
29 g
Fat
8 g
Saturated fat
0.6 g
Salt
FAQ
Is this dish suitable for a blood sugar-friendly or diabetic-friendly diet?
It emphasizes fiber, plant protein, and steady carbs. It can fit into a blood sugar–aware eating pattern when portions are balanced, but check with your clinician if needed.
What makes this recipe high in fiber and protein?
Tempeh provides protein and fiber; quinoa and vegetables add more fiber; olive oil adds healthy fats.
Can I make this recipe gluten-free?
Yes, if you use gluten-free soy sauce (or tamari) and ensure all ingredients are gluten-free.
Do I need to use gluten-free soy sauce or tamari?
If avoiding gluten, choose gluten-free soy sauce or tamari; regular soy sauce contains gluten.
How should I store leftovers and how long do they keep?
Cool, store in a sealed container in the fridge for up to 3–4 days; reheat before eating.
Can I customize the vegetables or proteins?
Yes, swap in other vegetables or choose a different plant-based protein; keep quinoa and tempeh for texture.
How do I reheat leftovers without losing texture?
Reheat in the oven or toaster oven at moderate heat until warm; toss or spread to refresh texture as needed.
What are the approximate nutrition highlights per serving?
It provides fiber, protein, and healthy fats; exact values vary by portion—use a nutrition calculator for precise numbers.
Is this recipe vegan and dairy-free?
Yes, it’s vegan and dairy-free.
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