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A mild tofu and vegetable curry with rice, measured ingredients and four weekday portions.
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.
Curry paste 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.
Carrot goes into the pan before broccoli and pepper because it takes longer to soften. 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.
Tofu products differ in fat, protein and water content. I use the package values instead of treating all tofu as identical. Rice is measured dry before cooking. The cooked weight changes with water absorption, but the total nutrition comes from the dry amount.
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.
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.
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.
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.
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