cheap family recipes 

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


On meal plan 1, there are 9 lunches through the month that use 1 of these houmous sandwiches.

On meal plan 2, there are 3 lunches through the month that use 1 of these houmous sandwiches, plus red pepper hummus x 2, a tomato hummus and an onion hummus

The houmous itself can be frozen, or you could make up some or all of the sandwiches, and freeze them ready to grab and go




houmous sandwich

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Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Packed Lunch
Side Dish
budget meals
cheap family recipes
Dairy Free
Freezes Well
Gluten Free
Servings: 36 sandwiches
Cost per portion 4p per sandwich
Calories: 218.15kcal
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  • 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


  • 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


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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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