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Lentil Soup - 16p a serving, Meal Plan 1
Carrot & Lentil Soup - 20p a serving, Meal Plan 1

Falafel are currently a very popular dish. Here is a very cheap way (37p a serving) of enjoying them, along with a few suggestions for variations. I would love to hear what you come up with

Falafel, with Carrot Salad

100g onion, chopped
200g dried chick peas
20g flour for dusting
160g carrots
75g salted peanuts
Makes 2 portions

Soak the dried chick peas over night and cook them the next day for about 45 minutes until very soft. This can be done in a slow cooker for fuel efficiency, you could even put them in from dried and slow cook them overnight. Or if needs must, you could use a tin.

Fry the onion in a little oil until soft.  Mash up the chickpeas until they are soft and paste like, or leave with bits if you like them that way. Add the onions, don’t forget the flavoursome oil,  season and mix well again.

Form the mixture into little patties and dust them with the flour. Fry in a little hot oil until brown and crispy.

Meanwhile, coarsely grate the carrot, no need to peel them, just scrub them. Stir in the salted peanuts.

Serve the hot falafels with the carrot salad.

Makes 2 portions

 

 

Variations

If you have been able to get any spices, or have some in your store cupboard, now is a great time to use them. When you are squishing the chickpea mixture together add some ground coriander, or cumin, or indeed any other spice you fancy, how about a bit of tandoori spice or harissa? A squirt of lemon juice mixed in would be lovely.

The value ranges often have salted cashews, they would work very well in this salad. Or try adding a small handful raisins, instead of or as well as the salted peanuts/cashews.

Any salad you may have is good with this. If you can grow some cut and come again salad leaves, they would be more or less free. I have tried Sorrel for the first time this year. It has a lovely zingy citrusy taste, great in salads

You could use half the cooked chickpeas to make the falafel, and use the other half to make hoummus.  Serving both together.

A bit of chutney of any type would add interest

Falafel are delicious hot or cold in a sandwich or pitta, with any combination that you have available of salad, hoummous or chutney

 

Per serving

Calories  669, Protein   33, Fat   22, Carbohydrate  84

Cost       37p per serving, including the salad

This is from Meal Plan 1, a complete 7 day plan for 2 adults. Contains 3 meals a day, plus snacks, all recipes and a shopping list

 

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Lentil Soup - 16p a serving, Meal Plan 1
Carrot & Lentil Soup - 20p a serving, Meal Plan 1
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