
Mediterranean
Baked Falafel
Crisp, herby falafel baked instead of deep-fried: a golden, protein-rich bite for wraps, bowls and salads.
~45 mintotal~211 kcalper serving~9g protein~30g carbs~7g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 3.
Ingredients
- 400g chickpeas, drained
- 1 small onion
- 2 garlic cloves
- Handful of parsley & coriander
- 1 tsp cumin
- 1 tsp coriander
- 2 tbsp wholemeal flour
- 1 tbsp olive oil
- Salt & pepper
Cooking Steps
Preheat the oven to 200°C (400°F).
Pulse the chickpeas, onion, garlic, herbs, spices and flour to a coarse mix (don't purée).
Shape into small patties and place on a lined tray.
Brush with olive oil and bake 25 minutes, turning once, until golden.
Serve in wholegrain wraps with salad and yogurt-tahini.
Optional Enhancements
- Air-fry at 200°C for 15 minutes
- Add a pinch of chilli
- Serve over a big salad
Plant & Growing Tips
Onion
- Sow seeds in early spring or plant sets in late autumn/early spring in a sunny spot with well-drained soil.
- Ensure consistent moisture during bulb development to prevent splitting.
- Space plants 10-15 cm apart in rows to allow for good bulb formation.
Garlic
- Plant individual cloves pointy-end up in autumn for a summer harvest, or in early spring in colder climates.
- Choose a sunny, well-drained bed and space cloves about 10-15 cm apart.
- Avoid planting in soil where other alliums have recently grown to prevent disease.
Parsley
- Sow seeds directly in spring or autumn in partial shade, as they can be slow to germinate.
- Keep soil consistently moist, especially during dry spells, to encourage lush growth.
- Parsley is container-friendly; choose a pot at least 20cm deep.
Coriander
- Sow seeds successionally every 2-3 weeks from spring to late summer in a sunny spot to ensure a continuous supply.
- Provide some afternoon shade in hot climates to prevent premature bolting.
- Plant in well-drained soil and avoid overcrowding to ensure good air circulation.
Natural Pest Control
- Use row covers to protect young onion and garlic plants from onion root maggots.
- Hand-pick aphids from parsley and coriander or spray with a strong jet of water to dislodge them.
- Companion plant with carrots to deter onion flies.
- Slugs and snails can be hand-picked from young herb plants in the evening.
Harvest
Onion
- Harvest when the tops yellow and fall over naturally, indicating the bulbs are mature.
- Cure in a warm, dry, airy place for several weeks until the outer skins are papery before storing.
- Do not bend over onion tops prematurely, let them fall naturally for best storage life.
Garlic
- Harvest when the bottom few leaves turn yellow but there are still 4-5 green leaves, usually mid-summer.
- Gently loosen the soil around the bulbs with a fork to avoid damaging them when pulling.
- Cure bulbs in a shaded, well-ventilated area for 2-4 weeks before storing.
Parsley
- Snip outer stems at the base as needed for fresh use; regular harvesting encourages new growth.
- Harvest before flowering to maintain the best flavour.
- If the plant starts to yellow, it may be time to replant or it is too hot/dry.
Coriander
- Pick leaves from the outer parts of the plant once it's about 15 cm tall.
- Harvest whole plants before they bolt in hot weather, or if you need a large quantity.
- Regular harvesting delays bolting and encourages bushier growth.
Storing & Freezing
Fridge 3 days; freeze uncooked 2 months.











