Low Calorie Vegetarian Recipes: Tomato Bean Egg Skillet

• The skillet uses one pan and staged cooking, so the onion, zucchini, and tomatoes each get time to develop rather than turning uniformly soft.
• Cannellini beans make the sauce substantial while keeping preparation short; rinsing them also leaves their flavor clean and the tomato base loose enough for eggs.
• Four covered eggs create defined portions, while feta, lemon, and herbs supply salt, acidity, and contrast at the table.
• It works with a spoon alone, or alongside a measured portion of grain for a more substantial plate.

• 1 tablespoon olive oil (14 g)
• 1 onion, diced (150 g)
• 1 zucchini, sliced (200 g)
• 2 cups cherry tomatoes, halved (300 g)
• 2 garlic cloves (6 g)
• 1/2 teaspoon kosher salt (3 g)
• 1/4 teaspoon black pepper (1 g)
• 1/4 teaspoon red pepper flakes (1 g)
• 1 can cannellini beans, drained (240 g)
• 4 large eggs (200 g)
• 1/3 cup crumbled feta (50 g)
• 2 tablespoons fresh basil, chopped (6 g)
• 1 lemon, zested and juiced (120 g)

Ingredient notes

• Cherry tomatoes are preferable because their skins hold shape briefly before they collapse into the sauce. Halved grape tomatoes work similarly; larger tomatoes need chopping and may release more liquid. Choose ripe fruit.
• Cannellini beans bring a creamy interior that thickens the skillet without flour or cream. Great northern beans are the practical trade-off: slightly firmer and less creamy, but equally convenient. Drain thoroughly first.
• Use large eggs straight from the refrigerator; the covered finish cooks them evenly in the tomato base. For firmer yolks, leave the lid on longer and check the whites before serving. A snug lid matters.
• Zucchini adds bulk and a soft bite, but it should be cut into even half-moons for predictable cooking. Yellow squash is a direct trade-off, bringing a sweeter flavor and nearly identical timing. Avoid oversized squash.
• Feta is added after cooking so its salty tang stays distinct against the tomatoes. Goat cheese offers a softer, creamier trade-off, while parsley or dill can replace basil. Crumbled feta distributes more evenly in portions.

1. 1Prep vegetables

   Halve the tomatoes, dice the onion, slice the zucchini into half-moons, mince the garlic, and rinse the beans. Keep the feta, herbs, and lemon separate for the finish. Crack each egg into a small cup so it can slide cleanly into the skillet later.

   

2. 2Soften vegetables

   Warm olive oil in a large, lidded skillet over medium heat. Add onion, zucchini, salt, pepper, and red pepper flakes; cook, stirring occasionally, until the onion looks translucent and zucchini edges begin to turn golden at the edges, about 7 minutes. Add garlic and stir for 30 seconds.

   

3. 3Build sauce

   Stir in tomatoes, beans, and red pepper flakes. Cook uncovered, pressing some tomatoes with the back of a spoon, until their juices form a chunky sauce around the beans, 6 to 8 minutes. If the pan looks dry before tomatoes burst, add two tablespoons water.

4. 4Add eggs

   Make four shallow wells in the sauce, spacing them apart. Slide an egg into each well, then season lightly with pepper. Cover the skillet and reduce heat to medium-low. Cook until whites are firm and yolks reach your preferred texture, about 5 to 7 minutes.

5. 5Finish skillet

   Remove the skillet from heat and uncover it promptly to stop the eggs from cooking further. Scatter feta and basil over the surface, then add lemon zest and juice. Let the skillet stand for 2 minutes, allowing the feta to soften while the sauce settles.

6. 6Portion bowls

   Spoon the tomato and bean base into four shallow bowls, then place one egg on each portion. Scrape any juices from the pan over the top. Finish with extra basil, black pepper, and a lemon wedge, then eat while the yolks remain warm and glossy.

• Use a skillet wide enough to hold four eggs without crowding; a 12-inch pan gives the sauce room to reduce and keeps the whites from joining together. If using a smaller pan, cook three eggs and reserve the remaining sauce for another meal.
• Keep heat at medium or lower after tomatoes enter. High heat can tighten the beans and scorch the sugars before enough juice collects for poaching.
• For a neater egg, make wells only after the tomatoes have released juice and the beans are coated. A spoon creates boundaries, but do not expose bare skillet; the sauce underneath prevents the egg from catching before its white sets. Use a thin flexible spatula for serving.

Serve each bowl with extra lemon and herbs, letting diners break the yolk into the tomato sauce themselves. A spoonful of plain Greek yogurt adds cool contrast if dairy fits the meal. For a larger dinner, pair it with a small portion of farro, brown rice, or crusty bread. To keep the plate vegetable-led, offer a crisp cucumber salad with red wine vinegar and a little olive oil alongside.