I Tried TikTok's Viral High-Protein Vegan Meals | Pt.2

As many of you know, I've been trying to boost my protein intake and you guys seem to love seeing a variety of high-protein recipes. so I sought out some of the most popular viral high-protein tiktok recipes I could find.

Recipes:

High Protein Salad by @plantyou

PROTEIN BREAKDOWN
1 can chickpeas: 21g
1 block high-protein tofu - 75g
30g cashew nuts: 6.2g
1 cup protein cooked quinoa - 8g
3 cups Spinach - 2g
1 tbsp nutritional yeast - 2.5g

Total = 114g
/3 = 38.2g protein per serve

Sweet Potato, Tofu & Chickpea Curry by @sophsplantkitchen

PROTEIN BREAKDOWN
240g Chickpeas: 15g
280g Silken tofu: 18.85g
30g cashew nuts: 6.2g
300g Firm Tofu: 42g
15g Nooch: 8.8g
Other minimal amounts in spices and veg: ~5g

Total = 95g
/3 = 31g protein per portion

Walnut Lentil High Protein Pasta by @sophsplantkitchen

Protein breakdown:
300g puy lentils - 33g
250g pasta (dried weight) - 35g
40g walnuts - 6g

= 74g
/2 large portions (it is recommended that those following a plant-based diet eat larger portions) = 37g

Time Codes:
0:00 - Intro
1:25 - Lentil Walnut Bolognese
9:47 - Rainbow Grain Bowl
15:21 - Sweet Potato, Tofu & Chickpea Curry

[kristinewinship]

If you microwave the butternut squash for about two minutes first it's easier to cut. I learned that from Rainbow plant life.

[nekogirl]

if ya'll are looking for the Sweet Potato, Tofu & Chickpea Curry recipe, here it is
METHOD:
NGREDIENTS
👉For the tofu:
300g block of tofu
Tofu marinade: 1 tbsp olive oil, 2 tbsp nooch, 1/2 tsp curry powder, 1/2 tsp garlic powder, 1/3 tsp salt, 1 tbsp lemon juice.
👉 For the Roasted sweet potato, cauli and squash:
1/2 a large cauliflower, or a whole small one, broken into florets
Spices for roasting the cauli: 1 tsp cumin, 1 tsp coriander, 1/3 tsp turmeric, salt and pepper
2 large or three medium/ small sweet potatoes
Spices for roasting: 1 tsp cumin, 1 tsp smoked paprika, 1 tsp coriander, 1/3 tsp cinnamon
1/2 a butternut squash, seeds removed and cross scored
Olive oil and salt on all of the roasted veg
👉 for the creamy sauce:
The roasted butternut squash flesh
30g soaked cashews
280g silken tofu
1/3 cup nooch
Juice of one lemon
1/4 tsp salt
Black pepper
Splash of water for blending
👉For the main body
2 tbsp olive oil
1 tsp cumin seeds, toasted and ground
1 tsp coriander seeds, toasted and ground
1 red onion, finely diced
Pinch salt
4cm piece of ginger, grated
3 garlic cloves, grated
1/2 a red chilli, deseeded and finely chopped (omit if you like less spice)
Ground spices: 1/2 tbsp Garam masala, 1.5 tsp coriander, 1.5 tsp cumin, 1/2 tbsp curry powder, 1/2 tsp turmeric, 2 tsp smoked paprika, 1/2 tsp cinnamon, pinch salt, pinch black pepper
More olive oil
120g grated fresh tomatoes or canned chopped tomatoes (about half a tin)
240g cooked chickpeas
1/2 a litre of veg stock
To serve: coriander, nigella seeds, yoghurt

Pre heat oven to 200c
1⃣Break the cauli into florets, chop the sweet potato into medium chunks. Transfer to a baking tray, cover in oil, spices and salt. Score and oil the squash, then place cut side down on another tray. Oil the other side. Roast everything for 30-35 mins until taking on a nice golden colour.
2⃣Soak the nuts in boiling water and set aside. Tear the tofu into irregular chunks. Add all the tofu marinade ingredients to the tofu and combine. Set aside in the fridge.
3⃣Chop all you aromatics, grate your fresh tomatoes and measure out spices. Toast the whole spices in a dry frying pan, then bash in a pestle and mortar.
4⃣Fry the whole bashed spices in olive oil for 1 min, then add the onion and a pinch of salt. Fry on a medium heat for 8-10 mins. Add the ginger, garlic and chilli, fry 3 mins more or until the raw aroma of garlic and ginger has subsided. Add the dry spices and some more olive oil, fry for 1/2 mins more, add the grated tomatoes and another pinch of salt. Fry until they turn a dark shade of red, about 5 mins. Add the chickpeas and stock, bring the heat up then reduce and simmer for 10 mins.
5⃣Take the sweet potato and cauli out the oven when finished roasting. Transfer to a bowl. Take the tofu out the fridge and transfer to the same baking tray. Bake for 10-15 mins, until the tofu is taking on a little char.
6⃣Take the squash out, allow to cool. Scoop out the flesh and add it to a blender with the other creamy sauce ingredients. Blend until smooth, then add to the spicy chickpea mixture, reserving a little for garnish. Stir through most of the roasted veg, saving some for decoration.

[DebraFlower]

I live in Italy. The key is that you do not cook your pasta until you are almost finished with the sauce.

[miltoncobe]

Hey Merle! Small tip I learned for cauliflower and brocolli breakdown: flip it over, make cuts on the stalk and pull them apart. Keep doing that to the smaller pieces until you have the bits the size you want them. That will prevent the waste of the little bits that fly away when you cut it from the top.
Love your videos and recipes! Keep it up!

[chelseashurmantine]

I’m so grateful for these because I’m not even on TikTok but you’re keeping me in the loop of 2024 vegans and vegan high protein meals. Fantastic. Thank you so much for these!

[janvi.suresh]

I am SO happy right now because every protein focused video you make trying other people's recipes are always recipes I've saved but never tried yet. Love seeing whether they get the Merle stamp of approval <33

[amethystdgem]

Your editing is like turning a page on a really good book 🥰

[allyg]

Difference between salad and grain bowl IMO is the amount of greens and grains. If the base is a lot of the grain and only a little greens it’s a grain bowl. If there is a bed of greens with a little bit of grain on top it’s a salad. What you have there is a salad.

[smome]

You know the funny thing is i just realized before your recipe videos i used to be an actual stickler for people following recipes perfectly and to a TEE.

But you're literally the best home cook bc you appeal to the average person who may not have every single fancy ingredient. Its really affirming bc i live in Canada now and theres so many less vegan options, and if we do have it, it's really pricey.

Haha, all this to say i appreciated your quick thinking with the nutritional yeast in the first pasta recipe. Thank you for keeping things accessible!! 🙏🏾✨️

[sophsplantkitchen]

Omg Merle you are such a babe thank you for making these! Two of my absolute faves, glad you enjoyed, brilliant video 🥰 big hugs from the UK x

[annamacdonald]

I've been using butternut squash a lot more since I found out that you can zap it in the microwave for a couple minutes to make cutting and peeling a breeze!

[fahmd]

With squash, if I’m only using half then I cut half down the middle width wise, and then cut that half length wise (so you end up with an uncut half and two quarters). This makes it easier to cut length wise but also means that the unused half has less insides exposed to the air and lasts a little longer in the fridge.

[saskia]

I just made the last dish and sped up the process in baking everything at the same time, I chopped the pumpkin in wedges so it cooked as fast as the kumara. I only used ground spices as I could not see the point of why some whole and some ground. It took me 1.20 min to do this dish and yes, I had a lot of dishes. The taste is nice and creamy which is a bonus as there is no coconut cream involved. But it is time consuming und messy. I am not sure if I would do it again...Thanks Merle, for introducing us.

[kimthaelf]

SERVE!!! 💅🏻💅🏻 soph's recipes are soooo good, so i'm really glad you're trying them out!! I can't wait to try the last one myself <3

[goinggreenforlongevity]

I like the beginning preview, it keeps me engaged and mouth watering!

[TheMavyStar]

Whenever I cook anything it takes me 2hrs 😂

[theKettleXBlack]

You're the realest. Even your ads are enjoyable ❤

[marivirtanen-iy]

I will definitely make the curry! …but with some shortcuts. Chopping a squash is easy-peasy once you‘ve practised a bit. Onion, garlic and ginger all together to a small onion-cutting-tool. The sheet with tofu goes in the oven at the same time as the veggies. 🎉

[TiffanyYoung-bvgb]

If you cut the bottom of the squash off before you cut down the middle, the squash will be more stable and easier to cut. 😊

All those dishes look amazing

[amethystdgem]

@2:00 you're in the mood for pasta and im in the mood to see you cook-up some protein heavy meal (Lets Get Ready to Protein)