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Baked Falafel

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

  1. Preheat the oven to 200°C (400°F).

  2. Pulse the chickpeas, onion, garlic, herbs, spices and flour to a coarse mix (don't purée).

  3. Shape into small patties and place on a lined tray.

  4. Brush with olive oil and bake 25 minutes, turning once, until golden.

  5. 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.

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