Name: Light tofu vegetable curry with rice
Total time: 40 min
Yield: 4 servings
Ingredients: 400 g Tofu (firm); 250 g Light coconut milk; 360 g Wholegrain rice (cooked); 200 g Broccoli or cauliflower; 150 g Bell pepper; 60 g Fresh spinach; 100 g Yellow onion; 10 g Rapeseed or olive oil; 15 g Curry powder, ginger and seasonings

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Light tofu vegetable curry with rice

Published 6 August 2026 · Johannes P.

⏱ 40 min4 servings, kcal / serving

A mild tofu and vegetable curry with rice, measured ingredients and four weekday portions.

A plant based meal that does not need imitation

This curry uses tofu as tofu, not as a substitute that must taste exactly like meat. Properly browned cubes have a firm surface and absorb the sauce. Rice, vegetables and a mild coconut curry complete the meal. I wanted the recipe to stay approachable, so the seasoning can be adjusted without requiring a cupboard full of unfamiliar ingredients.

Pressing the tofu improves browning. I wrap it in clean kitchen paper or a towel, place a light weight on top and leave it briefly. A wet surface cools the pan and makes the cubes steam. I also give the pieces space and turn them only after the first side has formed a surface.

Building flavour without an excessive sauce

Curry powder is cooked briefly with the onion before the coconut milk is added. This releases its aroma, but high heat can burn it. Light coconut milk keeps the sauce creamy while making the total easier to fit into an everyday meal. Full fat coconut milk works too when its actual values are entered.

Broccoli goes into the pan together with the pepper, and I cut the florets small so both cook in the same time. I prefer vegetables that still have some structure. If frozen vegetables are used, they may release extra water, so the sauce can need a few minutes without a lid.

Tracking tofu, rice and replacements

Tofu products differ in fat, protein and water content. I use the package values instead of treating all tofu as identical. Rice is entered as cooked weight in this recipe, so I weigh it after cooking and use the values for cooked rice.

Tempeh, chickpeas or chicken can replace tofu, but they change both preparation and values. This recipe is not a claim that vegetarian food automatically causes weight loss. It is simply a filling, repeatable meal. Repeatability and honest logging mattered far more in my own progress than whether a recipe carried a particular label.

Keeping the tofu separate in texture

After browning the tofu, I remove it from the pan while the vegetables and sauce cook. Returning it near the end keeps the surface firmer than simmering it for the full cooking time. Fresh spinach is added last because it wilts quickly. The Finnish recipe uses cooked wholegrain rice, and the English ingredient list and calculator use the same measurement state.

The curry thickens while standing. When reheating, I loosen only the individual portion with a little water. Extra coconut milk changes the nutrition considerably, so it should be measured rather than used as an invisible adjustment.

Sources and notes

The nutrition values use the same ingredient amounts and product values as the Finnish recipe. Brands and the finished weight can change the estimate. Sources reviewed 6 August 2026: Fineli, Finnish Food Authority and EFSA.

Note: This recipe shares my personal cooking and tracking experience. It is general information, not individual medical or nutritional advice.

About the author

Johannes P. is a self taught, 24 year old fitness enthusiast who lost more than 40 kilograms. That experience inspired him to build RestinCal as a simple and free nutrition tracking service.

Nutrition

kcal

Protein

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Fat

Fiber,

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Salt,

Select ingredients included in the calculation:

Ingredients (4 servings)

Tofu (firm)400 g

Light coconut milk250 g (250 ml)

Wholegrain rice (cooked)360 g (cooked)

Broccoli or cauliflower200 g

Bell pepper150 g (1 pepper)

Fresh spinach60 g

Yellow onion100 g (1 onion)

Rapeseed or olive oil10 g (1 tbsp)

Curry powder, ginger and seasonings15 g

Instructions

Cook the rice according to the package directions if needed. Cube the tofu and chop the vegetables (broccoli into florets, bell pepper and onion into strips).

Heat half of the oil in a pan and fry the tofu cubes until they are lightly coloured and crisp. Set aside.

Heat the rest of the oil in a frying pan or sauté pan. Add the chopped onion and the curry powder and cook gently for a moment. Add the broccoli and bell pepper.

Pour the light coconut milk into the pan. Simmer over a low heat for about 10 minutes, until the vegetables are cooked but still have some bite.

Stir in the fried tofu cubes and the fresh spinach. Let the spinach wilt for a few seconds.

Divide the wholegrain rice between plates and serve a generous portion of the tofu and vegetable curry alongside.

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