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

[@MerleONeal]

IS IT A GRAIN BOWL OR A SALAD?! Thanks to Aquasana for sponsoring this video! Head to bit.ly/3LlRYyz for 55% off all systems $49 and up plus free shipping.

[@nekogirl2009]

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.

[@saskia959]

Wow, thanks heaps forbreaking this down!😀

[@kristinewinship2065]

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

[@nnikkij7777]

Thank you!!! Literally about to do this now

[@miltoncobe7303]

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!

[@MerleONeal]

SMAHHHHT

[@chelseashurmantine8153]

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!

[@DebraFlower]

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

[@MerleONeal]

yep that makes sense!

[@StefyB5]

I'm italian too and I second that. Also they are called "orekeyette" (the E is pronounced more like an A and the "chi" in the middle is like the word "key" like I wrote) 😊

[@CorntwallLipstickQueen]

You’re not Italian nobody cares

[@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

[@amethystdgem]

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

[@MerleONeal]

That is one of the coolest compliments I've ever read - shoutout to my incredible editor Alexa Baruch!

[@TheWellnessCuess]

very professional editing ⭐

[@willstegall2527]

Yes!! I was going to say the same thing. editing in this is very good.

[@allyg0210]

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.

[@sunnygirl5467]

Agree!🙂‍↕️

[@smome777]

We think alike, it's all in the ratios hehe

[@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

[@scienceislove2014]

I didn't know about your channel...so saddening.. New subscriber

[@MerleONeal]

SOPH! I'm star struck!!!! I am such a huge fan of your recipes, you have made me an absolute butter bean FANATIC! Thank you for all of your amazing work!😭

[@smome777]

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!! 🙏🏾✨️

[@MerleONeal]

Thank you so much for saying so

[@annamacdonald2270]

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!

[@fahmd19]

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.

[@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

[@MerleONeal]

You're gonna love it!! and yes, Soph is brilliant

[@Jordan_Pierson]

I so appreciate how real you are

[@marivirtanen-i5y]

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. 🎉

[@MerleONeal]

Brilliant!

[@goinggreenforlongevity9048]

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

[@saskia959]

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.

[@TiffanyYoung-bv2gb]

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

[@MerleONeal]

ty for the hot tip!!!!

[@TiffanyYoung-bv2gb]

@@MerleONeal you’re welcome ☺️ 🤗

[@theKettleXBlack]

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

[@MerleONeal]

Wow, thank you!

[@mcca0584]

Thanks for sharing these recipes! I have to try the curry- your face told me just how good it actually is.

[@IsaFrediano]

The roasted veggies seasoned with cumin were very interesting to me! I always thought of cumin as a seasoning for meats, I should try and sprinkle a little on some veggies to see how I like it 😊

[@MerleONeal]

Great with soups too! especially if you're trying to replicate a typically "meaty" soup

[@KiraRagged]

I'd skip the butternut squash and use a can of pumpkin puree since it's going to be blended anyways.

[@haleypratt7934]

I just made the recipe with this substitution, and it’s definitely the way to go!

[@rileylawson9958]

Good idea!

[@TheMavyStar]

Whenever I cook anything it takes me 2hrs 😂

[@MerleONeal]

The sheer amount of times I'm distracted

[@SmileyVegan]

I can't wait to try all of these!! Thanks for showing us how it is done! 😊

[@chelseashurmantine8153]

10/10 cooking content. The editing is 🔥

[@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)

[@visakhafee7209]

thank you so much for putting so much effort into making this video. i was very impressed with 3. recipe. it is possible that i will make it. maybe not following all instructions, but will try to do most things right

[@lp7931]

Yum! My favorite way to cut up winter squash is with a pumpkin carving knife. Works great

[@_marelyudave]

I would love to see you recreate crumbl cookie but vegan 😁🍪🤤

[@MerleONeal]

This is a very good idea, I've never actually had a crumbl cookie tho - do they have vegan ones?

[@_marelyudave]

@@MerleONeal Not yet, but there is videos on how to make them (regular) but you could substitute the ingredients for vegan ones.😊

[@umafa1645]

Thanks for the inspirational video Merle, love the series!!

[@jamesroussett8227]

I love this series!!

[@MerleONeal]

Thank you!!! it's been very fun to film and eat!!

[@rileylawson9958]

I’ve never tried another bolognese recipe but Caitlin Shoemaker’s (/From My Bowl) is soooo good

[@janvi.suresh]

can you try soph's tofu burrata recipe? i wanna know if it tastes as good as it looks!

[@ldontcaree]

I just wanted to let you know I have your pancake recipe printed out and on my fridge. I make them like 3 times a week lol. It’s the one on buzzfeed website so idk if you still use it but it’s so good!!

[@chelseashurmantine8153]

I’m most excited to try the last one with white beans instead of chickpeas

[@victoriapackwood5692]

I am not vegan, but my religion abstains from meat on penitential days. I really enjoy your creative meat-free recipes. Recently I have been looking for good lentil recipes. Have you ever thought about doing traditional vegan dishes inspired by religious communities around the world?

[@MerleONeal]

I actually have been wanting to make a video about lentils!!

[@charliebrown1184]

I would recommend Hermann here on youtube for traditionally plant based recipes from around the world.

[@sunny5ma]

Omz yeah no way ahaha that's way too much work!! I could never haha. So appreciate all your hard work tho and all your videos!! You're too funny and I love the editing haha ❤❤ Ciao for now!! Until the next one!! 💖💖💖

[@wonna1532]

Please do more of these videos

[@MerleONeal]

Got lots more comin' up!!

[@bychloe_glowup]

love these viral mealsss. will try! thanksss

[@chelseashurmantine8153]

Thank you for the vegan recipe compilationssssss!!!!

[@lillianv6805]

i would have neverrrrrrrr considered tofu IN a dressing, but it looks amazzzziiiiiing

[@MerleONeal]

right? great way to sneak protein in!

[@Kitty-no3de]

I used to make a pasta salad that used silken tofu for the dressing, would be even more protein w protein pasta of course

[@mayrimbas]

I've made the sweet potato-cauliflower-tofu-butternut curry before and let me tell you, I made my life a whole lot easier by deciding to do away with the sauce. It might have been less flavourful or creamy, but it took way less time and way less dishes to wash, and it was damn tasty, too.

[@cathleenwarner1778]

Good video, you worked very hard

[@MerleONeal]

Thank you 🥹

[@kaylaresetar4804]

I microwave butternut squash for a bit after poking some holes to help make cutting easier

[@atsiros]

WHERE did you get that rolling island? Recipes look great-definitely will make that tofu pesto dressing thing. Nice way to boost a sauce!

[@MerleONeal]

Wayfair I think!!

[@ShuklaAayushi]

Oof the last dish made me feel so bad for you. Wish I could have a spoon of that creamy goodness though. ❤ A simplified version of that curry please 🥲

[@michante7517]

most excited to try last recipe

[@MerleONeal]

I hope you enjoy!!! (I know you will!) just plan to work quite hard hahaha

[@michante7517]

@@MerleONeal 😆 for sure *rolls sleeves up*

[@karlarondon8647]

Yay! Thanks for doing some from @sophsplantkitchen! Love these kinds of videos. Would love to see you making different kinds of egg substitute recipes (quiche!! egg tarts!)

[@mmm-j4q]

​ @MerleONeal Have you done a review of Yo Egg yet (sunnyside up or poached)? If not, please do, I LOVE your reviews!

[@MerleONeal]

That's so funny you ask, I have their eggs in my freezer! I haven't ranked it yet!

[@asphaltgam3r]

If you don’t like quinoa in salad, try this: Mix with edamame and Hemp seeds, it is DELICIOUS !!

[@carischaoticcreations3925]

I will be trying all 3. That last dish is totally makjng mymouth water

[@village_vegan]

Omg 2 hours of cooking!😮 I will do it only for our traditional dishes cooked in wooden stove😊 or for a fancy cake😋 it looks like too much brain work for me😂

[@jessieobray7414]

Girl it’s a grain salad!! That’s my go to.

[@lorrainepalmer2952]

The first 2 dishes I would try but the last I would not have all of those ingredients just seems excessive. However will try marinating with curry and the tofu sauce.

[@misterx3188]

If you cook your pasta with 400 ml of water per 100g and lid closed, you can just pour the whole pasta pot in. There is just the perfect amount of pasta water left over and you don't lose nutrients by discarding any cooking water.

[@MauraMarcus]

I microwave butternut squash for 3 min. before trying to cut it. It helps.

[@MerleONeal]

that is very smart

[@amandajayne.]

A weird fun fact for anyone who might need it; if you get butternut squash sap on you and have that second skin on your hands toothpaste and a nail scrub brush will remove it 100% of the time

[@brittanywinn3955]

I love a salad but this is a Buddha bowl...a salad with hot elements and crunch feels like a bowl to me. I could eat a grain/Buddha bowl every day.

[@amethystjean1744]

I guarantee those gloves are not compostable. So far only compostable gloves are poly film. I have seen those type listed as biodegradable (which means they become microplastics oh no) or even recyclable (which is only recyclable in certain circumstances and most municipal recycling and compost won't take most things labelled as such.

[@johnhuff1986]

I love how you say what we’re all thinking when we are cooking these dishes too 😂

[@MerleONeal]

bahaha I try to keep it real

[@susanlaane9320]

“2 hours isn’t so long!?” I’m dying. 😂

[@amethystdgem]

Its interesting how Merle claims she is not a chef but the results say otherwise -- i.e @7:57 , @14:50 , & @27:18

[@MerleONeal]

You're very kind

[@grapes4raccoons740]

Honestly, when recipes have so much chopping I end up using my food processor to do the heavy lifting, and my serving dishes to temporarily hold the prepped ingredients. I know grating ginger and garlic brings out more flavor, but the difference between grating versus using a garlic press feels pretty minimal. Even with this method I still end up feeling like I made a million dishes though!😅

[@MerleONeal]

pro move!

[@MoonCat49]

The spicing for the lentil dish was a tad too light for my taste. So, I added ground coriander and cumin, some mixed herbs, a pinch of cayenne pepper and a sprinkle of dried fenugreek leaves. The flavours just exploded! I also omitted the nootch simply because I was concerned that it may clash with the more robust coriander and cumin. Lovely dishes though and really great for anyone who likes wholefoods.

[@janeschade7875]

Can I use frozen butternut squash?

[@MerleONeal]

definitely

[@Shadeadder]

The 'ch' in Italian is pronounced like a 'k'. So orecchiette is pronounced "o-ray-kee-eht-tay" 😊

[@Scurtinn]

If you heat your squash up in the microwave for a little bit it's easier to cut

[@hettiebrigham8413]

All looks good 👍

[@ParamVarneshiyaPrajapati]

Please use a wooden cutting board, plastic chopping board shreds micro plastic particle while cutting with a knife.

[@mlrable]

The pasta water starches integrate with the other products

[@simonpupimon3920]

Your videos are both informative and hilarious. Greetings from Cologne, Germany 🏳️‍🌈

[@marissam9448]

fyi, if you’re grating ginger for a recipe you dont have to peel it (even if the recipe says too). The skin is fine to eat and grating it eliminates any textural concerns about the skin. One less step!

[@MerleONeal]

Thank you for the tip!!!!

[@TheWellnessCuess]

Great vegan meals ! 👍

[@Kitty-no3de]

I feel like it’s a rectangle square situation. To me a grain bowl is always a salad, it’s just a grain salad (like how there’s pasta salad, American chicken salad etc) but a salad without grains is obviously not a grain bowl

[@servinghealthy]

In the Italian language, a "ch" is typically pronounced as a "k" in English. The name of the pasta phonetically pronounced would be "ore-eh-kihehteh". I enjoy your videos, but I wanted to clear up the pronunciation since I am a classically trained Italian chef.

[@MerleONeal]

thank you!!!!

[@karenlindstrom8266]

Is the curry recipe gluten free? We are going to a Jamaican me crazy pool party in August and one of our friends is GF. I was hoping to make this and bring it to the party. Let me know, thanks! BTW, love your channel and your humorous personality!

[@amethystdgem]

@3:38 --- what stress were you letting out sis? 🤣

[@marvinmatias2024]

make the viral dubai kataifi chocolate

[@TiffanyYoung-bv2gb]

I feel the same about salad. I think a lot of vegans do. I mean think about it, when many of us first went vegan, there wasn’t a lot of awareness around the movement. Going to restaurants or over to a friend’s house, that’s all that was ever offered. That’s still somewhat the case, not as much, but many people think all we ever eat is salads, and carrot and celery sticks. And many of the salads that are offered to us are really boring and unimaginative.

[@TiffanyYoung-bv2gb]

That’s even more the case if you’ve ever tried the raw vegan thing

[@MerleONeal]

Yeah I don't think I could ever/ would ever do the raw vegan thing, personally! But kodos to people that do!

[@TiffanyYoung-bv2gb]

@@MerleONealI don’t recommend it. It gets incredibly monotonous after a few weeks, also many nutrients are actually more bioavailable when cooked. Your salad looks really good btw (not the typical bed of lettuce with shredded carrots and tomatoes)

[@gablison]

That trick only works if you're smearing the garlic with the knife flat on the board and using the salt as an abrasive. Makes no difference when you're chopping like that.

[@chelseashurmantine8153]

I think that salad could have been better with some kind of nuts on it like pepitas or sunflower, and some raisins maybe since you said sweetness was good with it.

[@kindnessmatters5215]

Can’t I just cook the butternut squash whole in crockpot then use half for the sauce?

[@MerleONeal]

sure!!

[@risamaeve]

jarlic and the frozen minced ginger are totally worth it for my adhd ass

[@katielouise210]

the first recipe reminds me of nisha (rainbowplantlife)'s vegan lentil ragu, which uses walnuts and lentils!!! it's gorgeous - definitely try it merle

[@MerleONeal]

love that recipe!!

[@katielouise210]

@@MerleONeal honestly nisha is a gem! Soph’s recipes look wonderful too

[@MyRosie2007]

No way! A baked potato for me.

[@BlackTigr]

I say, if the base of the meal, or at least half of the meal, is raw greens, I count it as a salad.

[@MerleONeal]

that is sound logic

[@JA99]

Roast the butternut squash with the cavity side down

[@Deb_BG]

Orecchiette Ears in Italian Because of the shape

[@Deb_BG]

Little ears

[@heatherandersen5623]

Love the struggle each episode.

[@KlaraL-_-]

I have to ask; who the hell is the person who made the curry recipe?!?! What does she do all day that she can spend hours in the kitchen just for one meal? When I saw how much I would have to do and how many things were getting dirty, I got so angry. When you said you were going to use a blender for some fucking sauce, I thought it was a parody. Spending so much energy and time on cooking and cleaning, only to eat the food in like half an hour (plus having leftovers), is not worth it in my opinion!! But the pasta looks so good! And I really like your attitude, I think you´re cool!

[@any91084]

using a cerated knife to do most of the work on a butternut squash is so much easier

[@MerleONeal]

GAHHH THAT MAKES SO MUCH SENSE

[@any91084]

​@@MerleONealglad to help for next time 😭

[@justin_g_smith]

Titi and Lucy spinoff show when??

[@Honeytsaoane]

❤❤❤

[@mlrable]

Are those pawettis

[@personaltrainer1]

I never peel ginger.

[@chelseashurmantine8153]

Could you please play the full TikTok’s between to transition better. I was like oh she’s going to add cauliflower and sweet potatoes to her pasta? Nope.

[@mizzounyc]

I've been watching you for years and adore your content. Lately, you just seem tired/unwell. I hope all is well.

[@captainlovebug]

I call my water bottle my emotional support water bottle!

[@MerleONeal]

You get it!!!!

[@emberchord]

O-re-kiett-tte