cheap family recipes
feed a family of 4 for less than £200 a month
Houmous Sandwich
What you need to make hummus sandwiches
- 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
How to make sandwiches with hummus
- 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
The sandwiches once made up will freeze very well making preparation a one off process
What changes can I make
If you are not following either of the monthly meal planners, you can make changes
- add grated carrot, cucumber slices or lettuce to your sandwich
- add some curry spices, whatever you have. I particularly like tandoori spice
- add a tablespoon of tahini or peanut butter
- use olive oil instead of vegetable oil
- whizz in a cooked beetroot, roasted red pepper from a jar, sun dried tomatoes or a dollop of caramelised onions
- or try some of these 30+ suggested flavours
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
- add grated carrot, cucumber slices or lettuce to your sandwich
- add some curry spices, whatever you have. I particularly like tandoori spice
- add a tablespoon of tahini or peanut butter
- use olive oil instead of vegetable oil
- whizz in a cooked beetroot, roasted red pepper from a jar, sun dried tomatoes or a dollop of caramelised onions
- or try some of these 30+ suggested flavours
Nutrition
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Take care of your family and your budget
Before putting together our meal planners we surveyed over 600 people to ask when faced with a tighter budget, which things they would struggle to give up.