Lunch

Coconut Tofu and Squash Curry

Name: Coconut Tofu and Squash Curry
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: 300 g Firm tofu; 300 g Butternut squash; 200 ml Reduced-fat coconut milk, tinned; 100 g Onion; 2 cloves, about 6 g Garlic; A thumb, grated Fresh ginger; 2 tbsp (30 g) Indian curry paste; 100 g Spinach; 200 g Cooked white rice; 8 g Rapeseed oil; A good squeeze Lime juice; A handful Fresh coriander

Butternut squash and fried tofu in a coconut curry sauce with spinach, over rice. Made with reduced-fat coconut milk; no dairy in it. 29 g of protein for 560 kcal.

Calories: 560kcal
Protein: 29g
Fat: 26g
Carbs: 54g

Per serving, makes 2. 20 minutes of work, then simmers for 25 minutes. Published 8 September 2026.

Allergens

Soya

Some jars contain mustard seed. Check the label.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Firm tofu300 g
Weighed after pressing. Silken tofu is about half the calories and protein.
Butternut squash300 g
Raw, peeled weight.
Reduced-fat coconut milk, tinned200 ml
Onion100 g
Garlic2 cloves, about 6 g
Fresh gingerA thumb, grated
Indian curry paste2 tbsp (30 g)
Spinach100 g
Cooked white rice200 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Rapeseed oil8 g
Lime juiceA good squeeze
Fresh corianderA handful

Method

Fry the tofu, cut into cubes and patted dry, in the oil in a wide pan for eight minutes until golden. Lift it out.
In the same pan soften the onion for six minutes, add the garlic, ginger and curry paste and fry for a minute, then add the squash in 2 cm dice, the coconut milk and 150 ml of water.
Simmer with the lid on for twenty minutes until the squash is soft, then return the tofu, add the spinach and cook for three minutes more until it wilts.
Finish with lime and coriander and serve over the rice.

Worth knowing

Makes two. Reduced-fat coconut milk is 73 kcal per 100 ml against 170 for the full-fat tin, and in a sauce with this much squash the difference in richness is small.
Frying the tofu first is what gives it a skin to hold the sauce. Dropped in raw it stays wet and bland.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.