Hummus & Grated Carrot Sandwich

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Hummus – currently a very popular item in shopping baskets. Much, much cheaper to make than to buy, plus there are lots of flavouring options. This was written for Meal Plan 1

This sandwich is great for lunch, packed lunch or at home. Very versatile, have a look at some other flavouring options too. My girls used to love this in their school lunch boxes, along with a Penguin, not allowed those now!

Variations

There are a great many flavouring variations, have a look here for loads of ideas for your hummus

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!

 

 

Hummus & grated carrot sandwich h

Hummus & Grated Carrot Sandwich

Hummus – currently a very popular item in shopping baskets. Much, much
cheaper to make than to buy, plus there are lots of flavouring options.
0 from 0 votes
Prep Time: 10 mins
Cook Time: 1 d 45 mins
Total Time: 1 d 55 mins
Course: Dinner, Lunch, Picnic, School Lunches, Snack
Cuisine: English
Keyword: budget, budget meals, cheap, sandwich filler, savoury, vegan, vegetarian
Dietary Requirements: Dairy Free, Low Fat, Vegan, Vegetarian
Servings: 2 sandwiches
Cost per portion 16p
Calories: 367kcal
Author: Thrifty Lesley
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Ingredients

  • 4 slices bread 45p a loaf of 22 slices, 8p
  • 100 g carrots scrubbed and coarsely grated, 49p/kg, 5p
  • 30 ml veg oil £1.09/litre, 4p
  • 80 g chick peas 40g soaked overnight and cooked until soft, or pressure cooked from dry for 45 minutes, or ½ tin, drained. half tin, 16p

Instructions

  • 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.
  • We don't have any available on Meal Plan 1 but if you have any, add garlic, lemon zest and a spoon of tahini

Equipment Needed

Notes

If you are following Meal Plan 1, the other half of the hummus is used in the same way on another day
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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Try this post for hundreds of flavouring ideas.
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Nutrition

Nutrition Facts
Hummus & Grated Carrot Sandwich
Amount Per Serving
Calories 367 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 13g81%
Sodium 328mg14%
Potassium 378mg11%
Carbohydrates 43g14%
Fiber 7g29%
Sugar 8g9%
Protein 10g20%
Vitamin A 8353IU167%
Vitamin C 3mg4%
Calcium 113mg11%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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hoummous and carrot sandwich

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6 Comments

6 Comments

  1. Lesley

    WOW, that is really impressive, what a difference! Well done 🙂

  2. Tom (Edinburgh)

    I have gone from spending 60+ a week on food to about 12 quid. I’m amazed I am eating so well, and if the truth be told, since I have cut out most of the meat from my diet, I feel so much more healthy and energetic! I thought cutting out meat would kill me!

  3. Lesley

    well thanks. I must say since starting this, I have surprised even myself at just how much can be done with so little cash
    And Jack is fab

  4. Tom (Edinburgh)

    I have to add. I’m finding your blog most useful. Between Yourself and Jack, I’m finding climbing out of my financial hole not nearly as tasteless and bland as I imagined it would be. Thanks ;-

  5. Lesley

    I like mine with lots of garlic. It’s one of those dishes that you can flavour in many ways. I’m going to try (dried and soaked) butter beans with lemon zest this week for the same dish, I’ll let you know how it goes

  6. Tom (Edinburgh)

    I added 1/2 tsp cumin, 1/2 tsp paprika and a clove of garlic. I think it would be a little bland without. Alot of people say you need olive oil, I disagree, unless you are spending a tenner on olive oil to get a really nice one, it would be quite bitter.

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  1. Meals wb. 2nd January 2017 – Feeding Liberty - […] would go on this one meal… I made sandwiches filled with carrot hummus (I got the idea from Thrifty…

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