cheap family recipes
feed a family of 4 for (just over) £100 a month
Houmous Sandwich
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Servings: 36 sandwiches
Cost per portion 4p per sandwich
Calories: 218.15kcal
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Ingredients
- 140 g chickpeas dry weight chickpeas cooked as per packet instructions, or one tin, drained
- 110 ml oil
- 15 ml vinegar
- ½ lemon juice only, retain the carcass
- ½ tsp garlic powder
- 1 tsp salt and pepper
- ½ tsp black pepper
- ¼ tsp chilli powder
- 72 slices home made bread to make sandwiches
Instructions
- keep the lemon carcass to use when making lemon cordial
- Place all the ingredients except oil in a food processor, then gradually add the oil whilst pulsing the food processor until you have achieved a loose runny consistency a bit like natural yoghurt or double cream.
- Season with salt and pepper, taste and adjust if necessary
- Make a sandwich each using your homemade bread
- If you are following meal plan 1, make once in the month- serve 10g per person per meal, can be frozen. Served 9 times during the month
- If you are following meal plan 2, make once in the month - serve 20g per person per meal, can be frozen. Served 4 times during the month
Equipment Needed
Notes
Nutrition
Nutrition Facts
houmous sandwich
Amount Per Serving
Calories 218.15
Calories from Fat 33
% Daily Value*
Fat 3.68g6%
Saturated Fat 0.24g2%
Sodium 299.17mg13%
Potassium 13.39mg0%
Carbohydrates 39.26g13%
Fiber 1.83g8%
Sugar 0.37g0%
Protein 6.37g13%
Vitamin A 4.12IU0%
Vitamin C 0.85mg1%
Calcium 9.8mg1%
Iron 2.46mg14%
* Percent Daily Values are based on a 2000 calorie diet.
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