onion houmous

caramelised onion houmous


100g dry weight chick peas cooked as per packet instructions
50ml oil
100g onion chopped very finely
1 teaspoon garlic powder
salt and pepper
1/4 tsp chilli
dessertspoon balsamic vinegar
10g sugar


Place onion on baking sheet.

Mix vinegar and sugar together and drizzle over the onions.

Turn onion over with hands until covered.

Bake at the bottom of the oven (underneath something else you are cooking) until softened and browned turning over occasionally (at 200C this takes about 30 minutes)

Place the chick peas, garlic, chilli and seasonings 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. Stir the roasted onions and their juices through your finished houmous.

Make once in the month- serve 10g per person per meal, can be frozen.

nutritional information

This recipe contains per meal (including side dishes):
(K)calories- 635
protein (g)- 18
fat (g)-22
sat fat (g)- 2.74
carb (g)- 91
5 a day portions- 0
fibre (g)- 7
salt (g)- 0
calcium (mg)- 34
iron (mg)- 2