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pattern: food

Baked Eggs Chickpea Tomato Skillet

A nutritious, one-pan meal featuring eggs gently poached in a savory base of chickpeas, cherry tomatoes, and onions, seasoned with mild aromatics and finished with a sprinkle of feta.

Ingredients

  • 4 eggs
  • 1 can (400g) chickpeas, drained and rinsed
  • 300g cherry tomatoes, halved
  • 1 small onion, finely diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 tsp sweet paprika
  • 1 tbsp olive oil
  • 50g low-fat feta cheese, crumbled
  • 2 tbsp fresh parsley, chopped
  • Salt and black pepper to taste

Instructions

  1. Preheat your oven to 200°C.
  2. Heat the olive oil in an oven-safe skillet over medium heat. Add the onion and sauté until translucent, about 5 minutes.
  3. Stir in the garlic, cumin, and paprika, cooking for 1 minute until fragrant.
  4. Add the cherry tomatoes and diced bell pepper, cooking for 3–4 minutes until they begin to soften and release their juices.
  5. Fold in the chickpeas, season with a pinch of salt and pepper, and cook for another 2 minutes.
  6. Use a spoon to create 4 small wells in the mixture. Carefully crack an egg into each well.
  7. Place the skillet in the oven and bake for 10–12 minutes, or until the egg whites are set but the yolks remain soft.
  8. Remove from the oven, sprinkle with crumbled feta and fresh parsley, and serve immediately.

Notes

  • This dish is best served warm, ideally with a side of toasted whole-grain bread to soak up the tomato juices.
  • Ensure your skillet is truly oven-safe to avoid damage.

Variations

  • Zucchini Boost: Add 1 small diced zucchini along with the onions for extra volume.
  • Smoky Edge: Swap the sweet paprika for smoked paprika to add a deeper, earthy flavor.
  • Creamy Finish: Dollop a tablespoon of low-fat Greek yogurt on top after baking instead of feta.
  • Green Addition: Stir in two large handfuls of baby spinach right before adding the eggs.
  • Crunchy Topping: Sprinkle with toasted sunflower seeds before serving for added texture.

Fun Facts

  • Chickpeas have been cultivated for over 7,000 years, making them one of the oldest legumes consumed by humans.
  • The red color in tomatoes comes from lycopene, which actually becomes more bioavailable to your body when the tomatoes are cooked.
  • Bell peppers contain more Vitamin C than oranges, with a single red pepper providing nearly three times the daily requirement.
  • Eggs are one of the few natural food sources that contain Vitamin D, which is essential for bone health.
  • Onions contain quercetin, a powerful antioxidant that helps fight inflammation in the body.
  • Garlic belongs to the Allium family, which also includes leeks, chives, and shallots, all known for their sulfur-containing compounds that support heart health.