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Carrot & Lentil Soup - 20p a serving, Meal Plan 1
Potato, Sweetcorn and Onion Cakes, 47p per serving, Meal Plan 1

Hummus – currently a very popular item in shopping baskets. Much, much cheaper to make than to buy, plus there are lots of flavouring options.

Hummus & grated carrot sandwich

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
Makes 2 sandwiches

To make the hummus, 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 hummus, 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 hummus is used in the same way on another day


If you have a lemon, a little fine grated zest and a spritz of juice is lovely. Garlic too is a classic addition, we just don’t have any available on this meal plan.  Or add a few very slow cooked, caramelised onions, stirred through. Or add a bit of red pepper from a jar, either chopped and left in chunks, or whizzed when you make the paste. And of course, if you have some tahini, stir a tsp through, yum. Or how about a tsp or so of Aunt Mabels Green Tomato Chutney that’s been in the cupboard for 4 years. Or dry fry 2 or 3 tsps of curry powder, or any combination of spices you have (if whole, they will need to be ground up fine) and stir them through – goodness, this is making me hungry!


Per serving

Calories  243, Protein   7, Fat  10, Carbohydrate  30
Cost       9p per serving

This sandwich 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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Carrot & Lentil Soup - 20p a serving, Meal Plan 1
Potato, Sweetcorn and Onion Cakes, 47p per serving, Meal Plan 1
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