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Another very popular dish, hoummous. My kids used to love this sandwich in their lunchboxes, they still do, but they aren’t kids any more. The week one planner doesn’t have any spices to add to this, but if you have some in your store cupboard, some delicious variations are available.
4 slices of bread
100g carrots, scrubbed and coarsely grated
40ml vegetable oil
40g chick peas, soaked overnight and cooked until soft, or pressure cooked from dry for 45 minutes, or ½ tin, drained
To make the hoummous, cook the chickpeas as above. Place in a food processor and whizz with the oil and enough water to make a thick paste. Season to taste with salt and pepper. If you don’t have a processor, mash the chick peas with a fork.
To assemble the sandwich, using half the hoummous, spread it over the 4 slices of bread, sprinkle the grated carrot over two slices, and top with the other slices.
If you are following the Week One Plan, the other half of the hoummous is used in the same way on another day
A good dollop of garlic is the obvious extra here. If you have a lemon, a little fine grated zest and a spritz of juice is lovely. For a traditional taste, stir in a tsp of tahini paste, or a little peanut butter. For something different, try adding a few very slow cooked, caramelised onions, stirred through, or a spoonful of caramelised onion chutney from a jar. Or add a bit of red pepper from a jar, either chopped and left in chunks, or whizzed when you make the paste.
Calories 243, Protein 7, Fat 10, Carbohydrate 30
Cost 9p per serving