High-Protein

Smoky spiced chickpeas with kale in a creamy tofu sauce — 22 g plant protein and 12 g fibre per serving. Delicious mopped up with bread, or served with roasted veggies, grains, or salads. Doubles and freezes well. Ingredients Chickpeas 1-2 tbsp olive oil 1 medium onion, diced 3-4 garlic cloves, minced 2 tbsp harissa (pomegranate rose & preserved lemon harissa works great) 1 tsp smoked paprika 1 tsp cumin 1 tsp oregano 2 cans chickpeas (2 × 400 g), drained & rinsed ½ cup veggie stock (1.2 dl) 2 packed cups kale, chopped (about 60 g) big handful coriander, chopped big handful parsley, chopped juice from ½-1 lemon salt & pepper Cream 300 g silken tofu ⅓ cup nutritional yeast (0.8 dl) ½ cup veggie broth (1.2 dl) 2 tbsp tahini pinch of salt Instructions Heat the oil in a pot over medium heat and sauté the onion for 4-5 minutes. Add the garlic for 1 more minute, then mix through the smoked paprika, cumin, oregano, and harissa paste until coated. Add the chickpeas and stock, cover with a lid and simmer for 4-5 minutes. Add all the cream ingredients to a blender and blend until smooth. Add the chopped kale to the pot and cook for 2-3 more minutes until softened. Stir in the cream and heat through for a few more minutes. Remove from heat and mix through the fresh herbs, lemon juice, salt, and pepper to taste. Enjoy! Notes Substitution: The harissa can be swapped for gochujang (same amount). ...

Crunchy, tangy, creamy chickpea mixture perfect for sandwiches. Nutrient-dense and protein-packed. Ingredients For the Chickpea Smash Mixture 480 g chickpeas (1 lb 1 oz), from a can or jar, drained and rinsed 4 spring onions, finely chopped 3 tbsp runny tahini (45 ml) 2 tsp Dijon mustard 2 tbsp chopped sun-dried tomatoes, plus 1 tbsp oil from the jar (30 ml + 15 ml) 1 tbsp chopped red chilli (optional) 3 tbsp chopped fresh parsley (45 ml) juice of 1 lemon (about 3 tbsp / 45 ml) ½ tsp salt, plus more to taste lots of freshly ground black pepper For the Sandwich (per serving) 200 g extra-firm smoked tofu (7 oz) 2-3 medium/large tomatoes 1 large ripe avocado 6-8 lettuce leaves 6 slices wholewheat sourdough bread 6 tbsp cashew cream (90 ml) (see notes) Instructions In a large mixing bowl, combine all the chickpea smash ingredients and mash with a potato masher or fork until well mixed. Season to taste. Leave in the fridge whilst you prep the rest. Thinly slice the tofu, tomatoes and avocado. Separate, wash and dry the lettuce leaves. Toast the sourdough, then drizzle with a little olive oil and season with a small pinch of sea salt. Layer 3 slices of sourdough with the chickpea smash, then the remaining slices with the cashew cream first, then the lettuce leaves, tomato slices, tofu and avocado slices. Carefully sandwich the two layers together, wrap up, slice down the middle with a serrated knife, and enjoy. Notes Tofu preparation: For extra flavor, use extra-firm deli style tofu (brand: Taifun recommended). Alternatively, slice firm smoked tofu and marinate in 1 tbsp tamari or soy sauce, 1 tsp smoked paprika, and 1 tbsp olive oil. Grill or fry until a little charred. ...

Crispy air-fried chickpeas coated in chocolate - a high-protein snack that’s easy to make and surprisingly addictive. Ingredients 1 can (400 g) chickpeas, drained 100 g dark chocolate 1 scoop chocolate protein powder (optional) 1 tsp coconut oil flaky sea salt Instructions Crisp chickpeas: Drain and pat dry chickpeas thoroughly. Air fry at 180°C for 15 minutes or until crispy. (Or roast in oven at 200°C for 25-30 minutes.) Melt chocolate: Melt chocolate with coconut oil in microwave in 20-second intervals, stirring between each, until smooth. ...

A comforting one-pot daal packed with protein. The crispy spiced chickpeas on top take it to the next level. Ingredients Daal 3.5 dl red lentils 1 tbsp coconut oil 2 tbsp curry powder 1 onion, diced 3 garlic cloves, minced 1 thumb-sized piece ginger, grated 1 tsp tomato paste 400 g canned whole tomatoes 3 dl water 2 vegetable stock cubes 1 tbsp brown sugar 1 tsp garam masala salt to taste Crispy Chickpeas 400 g canned chickpeas, drained 1 tbsp garam masala 1 tsp garlic powder 1 tsp smoked paprika coconut oil for frying To serve paratha or rice fresh coriander coconut yogurt (optional) coconut flakes (optional) Instructions Prep lentils: Rinse red lentils in cold water until water runs clear. Set aside. ...

A vegan spin on yogurt flatbreads - using silken tofu instead. Just 3 ingredients for soft, fluffy, protein-packed flatbreads. Ingredients 300 g silken tofu 1 tsp salt 350-400 g wheat flour 2-3 tsp baking powder Optional topping vegan butter or olive oil garlic, minced fresh parsley, chopped Instructions Make dough: Mash silken tofu in a large bowl. Add salt and flour, stir until a shaggy dough forms. Knead: Knead for about 5 minutes until well combined. Cover and rest for 20 minutes. ...

Perfect for curries, dips, salads, bean bowls, or even just a tasty snack. The silken tofu adds extra protein while keeping the naan soft and tender. Ingredients For the Naan 135 g spelt flour (2.2 dl) 135 g plain flour (2.2 dl) 1 tsp bicarbonate of soda (5 ml) ½ tsp sea salt (2.5 ml) 100 g silken tofu 3 tbsp soy yoghurt (45 ml) 2 tbsp olive oil (30 ml) 1 tbsp water (15 ml) For the Garlic Butter 3 tbsp melted vegan butter or olive oil (45 ml) 2 garlic cloves, grated ½ tsp sea salt (2.5 ml) small bunch of fresh parsley leaves, very finely chopped Instructions In a mixing bowl, sift the flours and bicarbonate of soda, then add the salt. Gently mix to combine. In a small blender, blend the silken tofu and soy yoghurt together until smooth. Make a well in the center of the dry ingredients, then pour in the tofu mixture, along with the olive oil and water. Knead with your hand until a ball forms. If it’s too dry, add a splash more water. If it’s too wet, add a touch more flour. You want it to be dry and spring back a little when you touch it. Cover the dough with a damp tea towel and set aside to rest for 20 minutes. Once rested, dust the work surface with a little flour, then divide the dough into 4 equal pieces and roll each one into a ball. Roll out each ball with a rolling pin (or if you don’t have one, a clean bottle of wine or vinegar will do) into naan shapes, about 5-7mm thick. Heat a dry frying pan or griddle over medium-high heat. Cook each naan for 2-3 minutes on each side until puffed and golden brown spots appear. While still hot, mix together the garlic butter ingredients. Brush the cooked naan generously with the garlic butter mixture. Serve immediately while warm. Notes Protein boost: The silken tofu not only adds protein but also creates a softer, more tender texture than traditional naan. ...

Vegan take on Indian Butter Chicken with spiced tomato sauce and creamy cashew cream. Perfect with naan. Ingredients Main Curry 1 large onion, diced 7 garlic cloves, minced thumb-sized piece fresh ginger, peeled and grated 3 tsp ground cumin 2 tsp ground coriander 1½ tsp ground turmeric ½ tsp salt (more to taste) 4 tsp curry powder 4 tsp garam masala 3 tsp sweet smoked paprika ½ tsp ground cinnamon 2 bay leaves 1 tbsp tomato purée (15 ml) 2 × 400 g cans chopped tomatoes (800 g / 14 oz each) 35 g nutritional yeast (1¼ oz) 960 g chickpeas (2 lb 2 oz), from cans or jars olive oil salt and black pepper For the Cashew Cream 290 g silken tofu (10¼ oz) juice of 1 large lemon ½ tsp salt 80 g cashews (3 oz / ½ cup), soaked in boiling water for 15 minutes, then drained 50-80 ml water (2-2½ fl oz / 3½-5 tbsp), to loosen To Serve fresh herbs chilli flakes high-protein naan, rice, or toasted sourdough Instructions In a large, heavy-bottomed saucepan or shallow casserole on medium heat, fry the onion in olive oil with a pinch of salt for about 8 minutes until caramelising. Add the garlic and ginger and sauté for another 2-4 minutes until the raw aroma has subsided. Add the spices (you may need more oil), bay leaves and cook until fragrant before adding the tomato purée and chopped tomatoes. Fill the can halfway with water and add this, too. Season to taste. Bubble on medium heat for 5 minutes, then turn off the heat, allow to cool and stir in the nutritional yeast. Remove the bay leaves, transfer to a bullet or food processor and blitz to a paste. Add all the cashew cream ingredients to a bullet blender and blitz until you have a smooth consistency. Season to taste. Return the blitzed tomato sauce to the pan, add half of the cashew cream and all of the chickpeas and stir through. Simmer for 10-15 minutes and season to taste. Garnish with some of the remaining cashew cream, fresh herbs, chilli flakes and seeds, if you like. Enjoy with naan, rice or toasted sourdough bread. Notes Protein boost: Add some smoked tofu (torn into small pieces) in with the chickpeas to bump up the protein content. ...

Homemade tofu made from chickpea flour. Versatile protein base for frying, baking, or air-frying. Ingredients 100 g chickpea (gram) flour (2.5 dl) ½ tsp salt 1 tbsp nutritional yeast (15 ml) 2 dl water additional 200 ml water (7 fl oz) for boiling Instructions To a mixing bowl, add the chickpea flour, salt, nutritional yeast and 200 ml water. Whisk to combine. In a heavy-bottomed saucepan, bring 200 ml water to the boil. Turn down the heat and pour in the chickpea flour mixture. Now, this is the part where you whisk very quickly for 5 minutes, otherwise the chickpea mix will start to stick to the bottom of the pan and be a bit of a pain to clean off. You’re looking for a thick, glossy texture which is still pourable, but only just pourable! Once this has been achieved, take it off the heat. Immediately pour the mixture into a glass food container and smooth out the top with the back of a spoon, so it’s nice and even. Leave to set in the fridge for at least 1 hour, then you should be able to use it right away. After one hour, test to see if it lifts cleanly away from the side of the container with a knife, if not, leave to set for longer. Carefully upturn it onto a chopping board and give it a little wiggle to release. Cut it into 2 cm (¾ in) cubes, or your shape of choice, then either use right away or store in the fridge for up to 4 days. Notes Cooking: When you’re ready to cook it, experiment with baking, pan-frying or air-frying! Just make sure to give it a coating of cornflour, so the edges get nice and crispy. Pan-fry in olive oil, then add a little tamari towards the end of cooking for some salty, umami goodness. ...

Creamy coconut chickpea bowl with silken tofu sauce, spinach, and spiced cherry tomatoes. Ingredients Main Bowl 1 small/medium white onion, finely chopped 4 garlic cloves, minced 3 cm (1¼ in) piece fresh ginger, peeled and grated 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground turmeric ½ tsp cayenne chilli pepper (less if you don’t like spice) 2 × 400 g tins cooked chickpeas (800 g total / 14 oz each) 200 ml coconut milk (7 fl oz / ¾ cup), from a can 2 large handfuls chopped spinach (about 120 g / 4 oz) 200 g cherry tomatoes (7 oz), cut in half 1 tsp smoked paprika salt and black pepper olive oil For the Sauce 290 g silken tofu (10¼ oz) juice of 1 lemon 3 tbsp nutritional yeast (45 ml) 50 g cashew nuts (1¾ oz / ⅓ cup), soaked in boiling water for 10 minutes then drained 1½ tbsp sweet white miso paste To Serve fresh basil leaves chilli flakes nigella seeds (optional) Instructions Begin by soaking your cashew nuts in a small bowl. If you have a nut allergy, swap these for sunflower seeds. In a medium pan on medium heat, fry off the onion in plenty of olive oil for 8 minutes with a pinch of salt until lightly caramelised, then add ¾ of the garlic and all of the ginger, frying for a further 3 minutes. Add the spices and toast for 1 minute more, until fragrant. Add the chickpeas, coconut milk, spinach, and a splash of water to loosen the dish, then turn the heat down whilst you blend the sauce ingredients together. In a small blender cup, blend all white creamy sauce ingredients and season to taste, adding salt if you need to. Pour into the pan, mix well. Turn the heat up to a bubble, then down to a simmer and cook, stirring occasionally for 5 minutes, whilst you prepare the tomatoes. In a medium frying pan on medium/high heat, fry the tomatoes in olive oil and a pinch of salt for 5-6 minutes, until they start to visibly break down. Add the smoked paprika and remaining garlic, fry for a further 3-4 minutes. Season to taste. Divide into bowls, place the fried tomatoes on top and garnish with the chilli flakes, fresh basil and nigella seeds. Enjoy with a cooked grain of choice or a slice of toasted sourdough bread. Notes Nutrition: Protein per serving: 41g, Fiber: 22g, Plant diversity score: 12 ...

Soy-free tofu alternative made from red split lentils. No overnight soaking required. Use in curries, stir-fries, bean or pasta dishes, or enjoy on its own with dipping sauce. Ingredients 100 g red split lentils (1.2 dl) 1 tbsp nutritional yeast (15 ml) ½ tsp salt 3 dl water Instructions Pour the red lentils into a medium, heatproof bowl and cover with plenty of boiling water (the lentils will start to expand, so pour a good 10 cm / 4 in over them!). Soak for 45 minutes. Once soaked, drain the lentils, rinse them, and add to a blender with the nutritional yeast, salt and water. Blend until no lumps remain and you have a smooth, salmon-coloured liquid. Heat a medium heavy-bottomed saucepan or casserole on medium heat, then pour in the lentil mixture and whisk for 5-7 minutes until it’s thickened to a smooth paste. The mixture should be thick enough to stick to the whisk in globs. If it isn’t thick enough, keep heating and whisking. Grab a glass food storage container or silicone mould (5 × 5 in is a perfect size, however it doesn’t have to be square, a rectangle is fine) and pour the mixture in. Smooth it out on top so it’s even, then leave to cool for 1 hour in the fridge. Once cooled, pop the lid on and store in the fridge for up to 5 days. Notes Cooking: When you’re ready to eat it, upturn the container onto a chopping board and slice into rough 2 cm (¾ in) cubes (or any other shape of choice). Make sure to coat the red lentil tofu in cornflour, spices of choice and seasonings before either baking, air-frying or pan-frying. Pan-fry in plain cornflour, then add a splash of tamari towards the end as the edges start to crisp up nicely. ...