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Oil-free steamed tomato onion with garbanzo beans
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Oil-free steamed tomato, onion with garbanzo beans

This oil-free steamed tomato, onion with garbanzo beans recipe is a plant-based, whole-foods, no-oil dish topped with hot sauce and fresh basil leaves.
Course Main Course
Cuisine French, Vegan
Keyword garbanzo beans, oil-free, seared tomato, steamed tomato
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 people
Calories 381kcal

Ingredients

  • 1 tomato
  • 1 yellow onion
  • a few drops of water (optional)
  • 15 oz garbanzo beans (usually 1 can, strained)
  • hot sauce (e.g. Tabasco)
  • fresh basil
  • salt (optional)

Instructions

  • Peel the outer skin from the onion, slice it in two.
  • Carve out the small stem fiber from the tomato, then slice in two as well. 
  • Heat a pan to medium, place both ingredients on their flat side. Optionally add a few drops of water, then cover with lid. Cook on slow for 10 minutes. 
  • In the meantime, open a can of garbanzo beans, strain them.  Finely chop the basil. 
  • Turn the tomato and onion slices on their other side, put the lid back on and cook for another 5 minutes until the onion is fully cooked (tender) inside. Add another 5 minutes to extend to 20 minutes total if needed. 
  • Combine tomato, onion and garbanzo beans on each plate, then sprinkle hot sauce and fresh basil. 
  • Serve immediately.

Notes

You may want to keep the liquid from the garbanzo beans when straining them, to make a vegan aioli later if you like it. Vegan aioli tastes delicious, but it does have oil.

Nutrition

Calories: 381kcal | Carbohydrates: 65g | Protein: 19g | Fat: 5g | Sodium: 20mg | Potassium: 844mg | Fiber: 17g | Sugar: 14g | Vitamin A: 570IU | Vitamin C: 15.3mg | Calcium: 123mg | Iron: 6.4mg