cheap family recipes 

feed a family of 4 for (just over) £100 a month

Houmous Sandwich

 

 

houmous sandwich

 

hummus sandwich

houmous sandwich

hummus for a sandwich for lunch
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Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Course: Breakfast, Packed Lunch, Picnic, Side Dish, Snack
Cuisine: Greek
Keyword: budget meals, cheap family recipes, vegan, vegetarian
Dietary Requirements: Dairy Free, Freezes Well, Gluten Free, Vegan, Vegetarian
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

 
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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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